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

The Long Stretch Sequence exercises are:
Long Stretch, Around the World Push Ups & Child’s Pose with Chest Stretch.

The focus is:
Long Stretch: Co-activation of the wrist joint complex, shoulder girdle complex & the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your wrists, 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).
Around the World Push Ups: Co-activation of the wrist joint complex, shoulder girdle complex & the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your wrists, torso & neck; & activation of serratus anterior to stabilise your scapula; activation of anterior deltoid, pectoralis major & coracobrachialis (shoulder flexors); & activation of latissimus dorsi, teres major & posterior deltoids (shoulder extensors); & chest & triceps activation.
Childs Pose with Chest Stretch: Spine extensor stretch & chest stretch.

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

You will need:
A Reformer.

This sequence is Part 11 of 11 segments of the Reformer xi Class.