Eun Sol, Pilates Instructor, Prenatal Pilates Certified at Pilates Academy ArjanWritten by Eun Sol, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan

In Pilates Academy Arjan group classes, the Reformer Long Stretch Series teaches you to connect your full body through a sequence of forward extension exercises. You start in a plank like position on the moving carriage, pressing out with arms and legs while keeping your core engaged and spine neutral. Instructors explain the anatomy of shoulder girdle and hip activation to ensure even effort across your body. Classes cap at five people, allowing close attention to your form during this classical series.

This series comes from Joseph Pilates original method, adapted to the Reformer for group settings at our full apparatus studio in Building 88, Al Barsha South Third. Unlike reformer only studios nearby, you access classical equipment with anatomy focused teaching. New clients begin with three classes for AED 300 including 5% VAT.

What is the Reformer Long Stretch Series?

The Long Stretch Series includes four exercises: Long Stretch, Down Stretch, Up Stretch and Side Stretch. You perform them sequentially on the Reformer, moving the carriage forward and back with controlled breath. Each builds on the last to link upper and lower body through the trunk.

In Arjan group classes, instructors cue the series to emphasise full body connection. You feel the work from your wrists through shoulders, core and into heels. This creates a sense of unified movement rather than isolated parts.

Setup position

Place hands on the footbar shoulder width, fingers forward. Step feet onto the carriage platform, heels together toes apart. Your body forms a straight line from head to heels, ready for the press out.

How do you execute Long Stretch?

From plank position, inhale to prepare. Exhale as you press the carriage out by extending arms and legs fully, keeping hips level. Inhale to return, drawing navel to spine. Repeat five to eight times, focusing on even pressure through palms and feet.

Shoulders stay away from ears, engaging the scapulae. If the springs feel too heavy, ask your instructor to adjust. This maintains the anatomical connection from lats to glutes.

Studio etiquette for group classes reminds you to wait for cues before changing springs.

What cues help with Down Stretch?

Step one foot forward to the footbar, knee bent. Hands remain on footbar. Exhale to press carriage out, lifting chest forward over hands while hips shift back slightly. Inhale to return.

Keep your back flat, not arched. This engages abdominals and stretches the front body. Instructors highlight the role of obliques in stabilising the pelvis here.

Breath coordination

Breath supports the movement: exhale on effort, inhale on return. This rhythmic pattern reinforces full body awareness throughout the series.

Need advice on booking?

Wondering about class times? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

How does Up Stretch build connection?

From Down Stretch position, straighten the front leg. Exhale to press out, arching spine slightly into gentle back extension. Hips lift as carriage moves. Inhale to bend knee and return.

This challenges spinal extensors and hip flexors together. Maintain gaze forward to avoid neck strain. The upward lift demands precise core control for balance.

Link this to Reformer prone press ups for back extensor activation, which preps the muscles used here.

What form matters in Side Stretch?

Turn body sideways, one hand on footbar, other on frame. Feet on carriage. Exhale to press out, opening chest to side while keeping hips stacked. Inhale return.

This develops lateral trunk stability. Shoulders align over hips, ribs closed. In group classes, mirrors help you check alignment.

Common errors to avoid

Avoid twisting hips or dropping ribs. Press evenly through both feet for symmetry. Instructors correct these for full body integration.

How does anatomy teaching aid technique?

Instructors explain how Long Stretch engages serratus anterior for scapular protraction and gluteals for leg extension. You learn to sense these muscles firing together, creating trunk to limb connection.

This differs from mat classes like the mat series of five for trunk integration. Reformer resistance amplifies feedback on imbalances.

Practice reveals how breath links obliques to limb action, enhancing control across the series.

Why practice in Arjan group classes?

With five people maximum, you receive individual form checks during the series. Schedule fits areas like Dubai Hills and Motor City, open 7 AM to 10 PM weekdays.

Group dynamics support as noted in how group dynamics boost motivation. Book via Glofox for your spot.

Common questions

Who can try Long Stretch Series?

New clients start after the introductory package. Speak to your instructor about modifications if you have limited plank hold time. The series scales with spring tension.

How often to practise the series?

Include it two to three times weekly in group classes. Combine with other apparatus work for balance. Track progress in your Glofox profile.

What if the carriage moves unevenly?

This signals uneven arm or leg push. Focus on equal pressure. Instructors demonstrate anatomical cues to even it out.

Does it suit morning routines?

Yes, early classes energise with full body flow. See the Motor City commuter guide for tips.

How to book via Glofox?

Download the app, search Pilates Academy Arjan. Select group Reformer class. New client offer applies automatically.