InStep Pilates | 722 W 19th Street Ste A, Houston, TX 77008 | | 832-600-6296

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Servicing the greater Houston regions and its surrounding areas

(Downtown Houston, Greater Heights, East Downtown, Midtown, Houston Heights, Timbergrove, Shady Acres, Garden Oaks/Oak Forest)

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Reformer - Pulling Straps

February 19, 2016

Objectives: strengthening the back extensors and shoulders


This exercise is challenging to all individuals as it uses the whole back body to be engaged to perform the exercise. Also, pulling straps allow for a nice openness and stretch for the chest. Be sure to understand that the back extensors are lifting and lengthening the body rather than just bending and putting pressure into the lower back.




Describe the movement as the person goes through it. Make the directives simple and to the point. It is easier if you break the move down into short segments that are coordinated with the breath pattern:


Inhale: Start in prone position with arms along Reformer. Draw shoulder blades down the back and sweep the arms along the Reformer and towards the feet. Use back extensors to slightly lift the chest.


Exhale: Lower the arms and chest simultaneously to the start position.






Ensure that both shoulders stay away from the ears and the back of the neck is in line with the rest of the body. Establish a gentle arc shape, rather than excessive hyperextension in the lumbar region. Exercise should not be performed by individuals with spondylolisthesis, spinal stenosis, osteoporosis, mid-late stage pregnancy, or facet joint syndrom




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