Reformer — Long Stretch
Dynamic plank exercise on the Reformer developing core and shoulder strength by pushing and pulling the carriage in plank position.
Reformer — Long Stretch
The Long Stretch is an advanced Reformer exercise that transposes dynamic plank work onto the spring-loaded machine. In plank position with hands on the bar and feet on the carriage, the practitioner pushes and pulls the carriage while maintaining perfect body alignment. It is a demanding test of total body strength and core stability.
Targeted Anatomy
The transversus abdominis and obliques stabilize the trunk against gravity and carriage movement. The pectoralis major, anterior deltoids, and triceps control the push and return. The latissimus dorsi assists the pulling movement. The quadriceps and gluteus maximus maintain hip extension. The erector spinae prevent lower back sagging.
Step-by-Step Execution
- Starting position: Place hands on Reformer bar (shoulder width). Feet on shoulder rests. Body in perfect plank position.
- Inhale — Push: Push carriage back by flexing shoulders, body glides back as one rigid block.
- Exhale — Return: Pull carriage toward bar engaging abdominals and shoulders. Return to start.
- Continuity: Chain 5-8 reps without dropping knees.
Key Points and Breathing
- Body forms a perfectly straight line from heels to head throughout.
- Do not let hips pike up or sag down.
- Wrists aligned under shoulders in return position.
- Movement is controlled in both directions — no momentum.
Repetitions
5 to 8 repetitions.
Modifications
- Beginner: Not recommended. Work floor plank and Knee Stretch on Reformer first.
- Intermediate: Reduced range, medium springs for more support.
- Advanced: Light springs (less support = more control needed), maximum range, slow tempo.
Contraindications
- Shoulder pathologies (tendinitis, instability, rotator cuff).
- Carpal tunnel syndrome.
- Unstabilized lower back pain.
- Significant core weakness.
Target Audience
The Long Stretch is for intermediate to advanced practitioners with solid plank strength. Used in athletic preparation for combat sports, swimming, and surfing. Physiotherapists integrate it into advanced reconditioning for athletes after shoulder injury in terminal rehab phases.