The Tendon Stretch is an intermediate exercise performed on the Reformer. The goal of this exercise is to challenge balance and coordination in an inverted position on a moving surface. It also prepares the student for future inverted exercises in the advanced system. Furthermore, it stretches the posterior muscles from head to heel and challenges core and shoulder girdle strength.

As mentioned, the Tendon Stretch is an intermediate level exercise and can be introduced in various ways before executing the ideal version. To initiate the movement for the first time, you may begin with the student sitting on the footbar with their feet placed on the edge of the carriage. To get the first repetition moving, press the carriage out with both legs, and then lift the pelvis up and in front of the footbar. Another option is to hold the set-up position on the Reformer without moving the carriage and then progress this by adding a smaller range of motion.

In order to prepare a student for this exercise work towards the client’s ability to stabilize through the shoulder girdle, to articulate the spine in an inverted position and develop sufficient flexibility in the spine, hamstrings, and calves. Preparatory exercises to consider are the Roll Up, Roll Over, Push Through Long and Short, Tower, Teaser, and Up Stretch. Great exercises to increase flexibility in the hamstrings and calves are Ballet Stretches on the ladder barrel, Standing Lunges and Splits on the mat, and Achilles Stretch on the high chair, to name a few.

As you progress your student towards the ideal version of the Tendon Stretch, there are some precision points to focus on: 1) assure that the spine stays rounded with the head curled in and eyes on the breastbone, 2) hips should remain in front of the footbar at all times, 3) maintain heels lowered over the edge of carriage in both directions, 3) keep arms straight and in the shoulder sockets, 4) create a focus on the carriage coming all the way in without losing control and making noise, and 5) keep hands forward on the footbar as to not break the wrists.

Once your student can perform the Tendon Stretch, you can challenge them with some variations. Some of these variations are to execute the exercise on one leg with the other leg extended to the front, side, or back, and also by circling the leg from side to back as the carriage moves out and in. And speaking of variations, it has been recently asked if triceps dips can be executed with the Tendon Stretch as a variation, and if combining these two exercises is considered classical. It would be interesting to see how instructors are combining these two exercises, as it would seem impossible given the angle of the arms in relation to the footbar. Executing triceps dips in the Tendon Stretch position could lead to shoulder injury. I have yet to see or hear of the triceps dips being combined with the Tendon Stretch in any classical DVD or other classical resources.

Triceps dips are seen more often at the end of Long Back Stretch, as they align more with the goal of the exercise, which is to open the chest and strengthen the arms and buttocks, and lengthen the spine. When needed, three dips can be done in the classical repertoire after Long Back Stretch. This provides an added challenge, especially for men. The correct execution of the triceps dips is very important in maintaining healthy shoulders. Unfortunately, most often they are incorrectly executed. Here are some important points to watch for when executing. First of all, the hands should be aligned slightly outside the shoulders and the spine should be long with the head positioned on top with a long neck. Make sure the shoulders are wrapped onto the back and externally rotated with the shoulder blades depressed. Maintain shoulder stability while the elbows flex and extend. Some common errors that occur during elbow flexion are: the head and chin move forward of the spine, scapular elevation and posterior tilt of the pelvis. Other common errors are the rounding of the shoulders, chest not kept open, abdominals not used creating pressure in the elbows and wrist. As an added note, a great place to program the triceps dips is on the low chair sitting on the floor.

When teaching the Tendon Stretch, make sure to be especially mindful of safety. It is important to assure that the footbar is secure so that if the student shifts their weight too far forward the bar does not lift with them. This is true both during the set-up, as well as during the execution. When spotting the set-up place your foot on both the frame of the carriage and the footbar to keep it still. During the execution, you can place your hands on either side of the client’s hips and assist them by guiding the pelvis in front of the foobar. Pay special attention to the rhythm and dynamics of the exercise making sure that the energy is focused on bringing the carriage back in and pelvis up. Do not allow students to move the carriage out and hang into their shoulders. This creates a significant amount of pressure on the anterior side of the shoulder joint. Also, in regard to safety, use discernment when working with students who have eye problems and lumbar disk issues.

In Conclusion, always make sure your client shows signs of readiness before introducing the Tendon Stretch. Work towards the exercise and make sure to not progress them too quickly. It is important to understand this exercise in your own body before teaching this to your client. Be clear about what connections your client must have in order to earn the opportunity to learn the Tendon Stretch. Lastly, I have found that the Tendon Stretch is scary for many the first time, so make sure the student is not only physically ready for this exercise, but also mentally and emotionally.

Good Luck!

Sonia Rodriguez Master Trainer

Similar Posts:

Share