HIGHLIGHT: LONG BOX SWAN
LEVEL 3
•
4m 20s
This highlight breaks down the long box swan, an advanced reformer exercise that challenges spinal extension, upper body strength, and full backline connection. It’s a powerful movement for building awareness through the posterior chain while improving posture, shoulder stability, and control through extension.
As you move through the exercise, focus on creating length through the spine rather than hinging aggressively into the lower back. Think of reaching long through the crown of the head and allowing the upper back to initiate the lift. Your glutes, hamstrings, and abdominals should stay connected to support the movement and create more even extension throughout the body.
A great exercise to practice for improving strength, coordination, and confidence in more advanced repertoire when it appears in full-length classes.
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