Feel Good Stretches

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Work with the spinal flexors to articulate the spine into different positions.

• Receive a stretch in most all positions, especially Torso Back.

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

• Receive an active stretch when rotating to the side in Shoulder & Side Right & Left.

Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii

• Receive a stretch the most when dropping the head through the arms in Front Shoulders.

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

• Receive a stretch the most on Torso Back, Lat & Side, and Shoulder & Side.

• Work with other scapular stabilizers to hang off the bar in certain positions to hang off the bar without hiking the shoulders.

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keep the shoulders down away from the ears.

• Work with the upward rotators to keep the scapular stabilized in overhead push.

Serratus Anterior, Trapezius

• Allow the arms to reach overhead and push the bar through.

• Work with the scapular depressors to stabilize the scapulae.

• Spinal stabilizers and flexors engage deeply to create the round back shape, c-curve and pelvic tuck and create lumbo-pelvic stabilization.

• Scapular retractors (adductors) & downward rotators work with the depressors and shoulder extensors to hang off the bar in certain positions to keep the shoulders from rolling forward or hunching. They also receive a stretch in other positions like Torso Back.

• Knee extensors assist the spinal flexors to tuck the hips and lift the hips off the feet and then stretch with resting the hips back on the feet.

• Dorsiflexors get a stretch throughout the entire sequence.