Full Body
Long Stretch
Benefits
- ✓Builds endurance and strength of the upper limbs and core
- ✓Improves stability of the shoulder girdle
- ✓Develops coordination between the upper and lower body
Instructions
- 1.
Starting position
Get into a plank position with hands on the foot bar and toes on the shoulder blocks. The body forms a straight line from head to heels. Springs are set to 1–2. Engage the core and hold.
- 2.
Push back
Exhale and slowly push the carriage back, increasing the distance between hands and feet. Maintain a stable plank position. Do not allow the hips to sag downward.
- 3.
Controlled return
Inhale and pull the carriage back using the strength of the core and shoulders. The movement is slow and controlled. Repeat 6–8 times.
Modifications & Equipment
Equipment needed
On the knees
If the plank position is too challenging, place the knees on the carriage instead of the toes. This significantly reduces the load while preserving the core work.
⚠Contraindications
- •Wrist or shoulder injuries — avoid this exercise
Frequently Asked Questions
What is the difference between Long Stretch and a regular plank?
Long Stretch adds dynamic movement to the static plank. The instability of the carriage makes the exercise significantly harder and more effective for the core and shoulder girdle.
How many repetitions are recommended?
Usually 6–8 repetitions are sufficient. Correct form is more important than the number of repetitions. If your form breaks down, stop and rest.