Back Arch
Plane of Motion
Sagittal
Spring Setting
Medium
1-2 Short Medium Springs
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Assist the spinal flexors and hip extensors with the spinal articulation and stabilization.
Extend the spine in the air.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Assist the spinal flexors and spinal extensors with the spinal articulation and stabilization.
Press the hips to the ceiling in a bridge.
Engage further with the knee extensors to straighten the legs.
Other Muscles at Play
Spinal stabilizers assist with spinal articulation, stabilization and create lumbo-pelvic stabilization throughout all the movements.
Scapular depressors keep the shoulders away from the ears.
Scapular retractors (adductors) and shoulder extensors keep the shoulder blades from rounding forward and support the upper body to hang off the bar from the hands, so the elbows don't bend and the elbow flexors and neck don't do the work.
Knee flexors assist with the bridge and bending the knees to return.
Knee extensors straighten the legs and keep them straight.
Dorsiflexors keep the feet flexed and anchored to the poles.
Objectives
Build strength in the abdominals and back extensors to enhance trunk stability while simultaneously opening and lengthening the chest and shoulders.
Expand the spine’s ability to move with greater ease by encouraging length, fluidity, and supple motion through each segment.
Deepen abdominal engagement as the spine moves through smooth, sequential articulation, allowing each segment to mobilize while the core provides steady, continuous support.
Sustain steady scapular stabilization as the spine articulates and the upper body lengthens into controlled extension, allowing the lift to come from segmental back-body engagement rather than the shoulders.
Stretching the hip flexors and front of the body including the anterior neck muscles.
Focus on breathing to synchronize the movement.