Which exercise targets back extension in the Reformer Family 4?

The Long Box Breast Stroke is specifically designed to target back extension. In this exercise, the participant lies on a long box placed on the reformer, extending the arms forward while lifting the chest and head off the box, which engages the muscles along the spine. This action emphasizes spinal extension, challenging the back extensors while also promoting proper posture and alignment.

The focus on bringing the upper body away from the box while keeping the lower body stable ensures that the muscles in the back are actively working against gravity, making it an effective choice for strengthening and enhancing the flexibility of the back.

In contrast, other exercises mentioned may involve extension or lifting but do not primarily focus on the back extension in the same way. For example, the Jackknife predominantly works on core strength and articulation of the spine rather than isolating back extension alone. The Short Spine Massage primarily targets the spine’s flexibility and articulation through a different movement pattern, while the Pelvic Lift focuses more on the gluteal and hamstring work, again not isolating the back extensors in the way the Long Box Breast Stroke does.