Pulling Straps
(Long Box)

OBJECTIVES
● Strengthens upper back and rotators.
● Strengthens back, shoulder, neck, and arm extensors.
● Develops scapular mobility and stability.
● Improves spinal extension and articulation.
● Stretches muscles across the chest.

EXERCISE
● Prone on long box, shoulders at corners, legs together.
Hands choke up on strap to lengthen and create tension on strap.

● Pull straps down toward floor and back to hips, arching back, lifting head and chest, and squeezing tush.
Reverse movement, lowering straps slowly reaching down and forward to start.

● Inhale pull up – Exhale lower down.

3-4 times
1 spring

CUES
● Squeeze tush and thighs.
● Long neck.
● Shoulders down the back away from ears.