Balanced Body Combinación Reformer Trapecio Manual Del Usuario página 30

SEATED PUSH THROUGH, LEVEL 1
6 reps
Springs: 1 short spring from above on Push-through Bar
Focus
Breath – exhale stretch forward, inhale stretch up or reverse
Spinal flexion and extension
Hamstring flexibility
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with spinal mobility
Precautions
Some back injuries, shoulder injuries
Prerequisites
Mat – Spine Stretch
Starting Position
Sit on table facing tower end, with feet against upright bars,
and both hands on the Push-through Bar (knees can be bent or
straight depending on flexibility).
Standard Exercise
Push bar down, curve spine forward
beginning with top of head, reach the bar forward and stretch.
Return by hollowing out abdominals and stacking one vertebra
on top of another until sitting up on the sit bones.
Press bar up and lean forward from hips with a flat back before
beginning again
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