Rotation in the Long Strap

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Core, Shoulders, Back

Muscles

Obliques, Upper back, Shoulders

Video tutorial

in the member area

Starting Position

Sitting or kneeling sideways on the carriage, facing right, the right arm bent in front of the belly, palm toward the belly, the other hand on the hip.

Step-by-Step Flow

1. Pull the long right arm at shoulder height toward the footbar.
2. Take the strap with both hands and rotate toward the footbar (optionally coming up onto the knees).
3. Take the left hand into the long strap too, bend both arms at shoulder height with palms facing forward, and bring the bent arms up overhead.

Cues for Teaching

• The rotation comes from the rib cage, the pelvis stays quiet.
• The shoulder stays down, even as the arm pulls.
• As the arms go overhead, keep the ribs knitted.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Reformer for Beginners: Starting in the Well”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →