Pilates
Reformer Long Box Breaststroke
Reformer Long Box Breaststroke combines a strap-resisted arm circle with a controlled chest lift while lying face down. It trains back strength, shoulder control, and support through the hips.
- Advanced
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Lie face down on the long box facing the footbar, with your upper chest beyond the edge.
- Hold the straps with your elbows bent and your hands beside your shoulders.
- Reach your arms forward past your head.
- Lift your chest into a small backbend.
- Circle your arms outward toward your hips with your chest lifted.
- Lower your chest toward the starting height.
- Bend your elbows to return your hands beside your shoulders.
Form cues
- Keep your neck long.
- Reach your legs away.
- Keep breathing throughout the circle.
Common mistakes
- Bending mostly through the lower backGently tighten your abdomen to keep the lift focused through your upper back.
- Shrugging during the arm circleKeep your shoulders away from your ears as the straps pull on your arms.
- Throwing the legs upwardKeep your pelvis supported and your thighs close to box height rather than using a leg swing.
Safety
Excessive spring resistance or an uncontrolled return can strain your shoulders or lower back. A poorly positioned box can shift beneath you as the carriage moves.
- Position the box lengthwise on the carriage according to the reformer's instructions before mounting.
- Learn the spring setup and strap sequence with qualified in-person Pilates instruction before practicing independently.
- Control the carriage throughout the return rather than letting the springs pull you back.
- End the set if you feel pinching or lose control of your position.
If you have shoulder, neck, or back pain, get guidance from a physiotherapist before attempting the loaded arm circle and backbend.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
- Pilates Sitting Box
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 1 min
Start with a small range of motion; spring resistance should allow smooth, unhurried repetitions.