Long Box Breast Stroke
Springs: R to 2R Box: Long box
Straps: Adjust the length of the straps so they are level with the
front of the shoulder rests when the carriage is at rest.
Pulleys: Place the pulleys on the #4 eyebolt in order to increase
the support for the back as it goes into extension.
STARTING POSITION
To get into the position, hold one strap in each hand, place the
closest hand and leg on the box, lower the torso and lift the other
leg onto the box. Lie prone on the box with the chest over the
front edge and the knees off the back end. Bend the knees and
bend the elbows to bring the back of the hands to the forehead.
MOVEMENT SEQUENCE
Exhale –
Press the straps out away from the forehead as the legs
straighten.
Inhale –
Circle the arms forward and up while lifting the torso off
the box into back extension.
Exhale –
Continue to circle the straps around until they are back
in front of the head as the torso lowers onto the box.
Inhale –
Bend the elbows and the knees to return to the starting
position.
CUEING AND IMAGERY
»
Engage the abdominals to begin.
»
Slide the shoulder blades down to extend the back.
»
Keep the shoulder blades down as the arms reach overhead.
»
Engage the gluteals and hamstrings to decompress the lower
back.
»
Keep the legs together.
PURPOSE
»
Strengthen spinal extension.
»
Strengthen gluteus maximus and hamstrings.
»
Strengthen deltoid, rotator cuff and shoulder girdle.
»
Increase back extension flexibility.
»
Increase shoulder flexibility.
PRECAUTIONS
For clients with limited range of motion in back extension
–
Instructor holds clients feet as client lifts up.
For men
– If this is uncomfortable, try a pad under the pelvis or
under each of the hip bones.
Avoid with active shoulder injuries and back problems that do
not tolerate flexion.
1. Breast Stroke - Starting position.
2. Press the straps out as you straighten the legs.
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Summary of Contents for F.I.T.
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