Helen Tardent from Pilates Moves & Emergy Pilates guides you through an advanced level Reformer sequence.

The Long Stretch Sequence exercises are:
Forearm Down Stretch with Reformer Box, Forearm Long Stretch with Reformer Box, Forearm Up Stretch Prep with Reformer Box, Forearm Rocket with Reformer Box, Child’s Pose with Chest Stretch, Long Back Stretch with Triceps, & Triceps Stretch.

The focus is:
Forearm Down Stretch, Long Stretch, Up Stretch Prep, & Rocket : Co-activation of the shoulder girdle complex & the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your torso & neck; & activation of serratus anterior to stabilise your scapula; activation of anterior deltoid, pectoralis major & coracobrachialis (shoulder flexors, which are involved in pushing your carriage away); & activation of latissimus dorsi, teres major & posterior deltoids (shoulder extensors, which are involved in pulling your carriage in).
Child’s Pose with Chest Stretch: Spine extensor & chest stretch.
Long Back Stretch with Triceps: Co-activation of the wrist joint complex & shoulder girdle complex to stabilise your wrists & upper torso; & activation of triceps (back of upper arm), abdominals (spinal flexors), glutes & hamstrings (back of thigh); latissimus dorsi, teres major & posterior deltoids (shoulder extensors, which are involved in pushing your carriage away), anterior deltoid, pectoralis major & coracobrachialis (shoulder flexors, which are involved in pulling your carriage in).
Triceps Stretch: Co-activated triceps stretch.

This sequence is suitable for:
Low-risk apparently healthy advanced Pilates Reformer instructors & students.

You will need:
A Reformer & Reformer Box.

This sequence is Part 7 of 7 segments of the Reformer xxviii Class.