Pilates Movement Monday Long Back Stretch on the Reformer

Preparing for the Long Back Stretch with focus on wrist alignment and core engagement.

This Movement Monday, we’re diving into a movement that often gets overlooked but deserves far more attention in the studio – the Long Back Stretch on the Reformer. It’s one of those exercises that looks deceptively simple yet challenges strength, control, and alignment in equal measure. For Pilates teachers, this is a fantastic movement to teach progression, precision, and integration of the whole body.

Understanding the Pilates Long Back Stretch

Placed late in the classical order, the Long Back Stretch is a progression from earlier foundational movements. It requires shoulder stability, core control, and a good understanding of scapular movement. The exercise also builds strength and stamina through the upper body while challenging the connection between the arms, trunk, and legs.

At its core, the Long Back Stretch is about control through transition – transitioning the body over the bar, under the bar, and back with continuous movement, rather than stopping and starting in parts.

Key Teaching Focus

1. Set Up is Everything: Encourage your client to feel strong and grounded in the start position. Wrists need to be aligned with the shoulders, feet pressing firmly into the footbar, and the centre activated before movement begins. The temptation to ‘drop and lift’ from the hips needs to be replaced with control from the trunk.

2. Movement Not Momentum: The Long Back Stretch is not a tricep dip. Make sure your client isn’t relying on arm strength alone to move through. Instead, cue the lengthening of the spine and articulate through the transitions, especially when coming forward under the bar.

3. Cueing for Connection: Use language that supports integration – “reach from the crown of the head through the heels,” or “feel the spine glide forward as you press the carriage back.” Avoid simply telling clients to lift or dip – guide them to move with intention and awareness.

4. Modifications and Precautions: For clients with shoulder instability or limited wrist flexibility, consider using handles or exploring a preparation version of the exercise first. Don’t be afraid to break it down – the movement can be taught in sections to build confidence and strength.

Why We Love It

The Long Back Stretch reinforces one of the key principles of Pilates – the body moves as a unit. It’s a challenging but deeply rewarding movement when taught with clarity and purpose. It helps clients understand how their arms and shoulders can support, rather than lead, and brings a sense of grace to upper body strength.

So this Monday, move up with intention. Bring the Long Back Stretch into your Reformer classes and take the time to teach it with thought and detail. It’s not just an arm movement – it’s a full body integration moment.