Hug a Tree
Plane of Motion
Transverse
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Shoulder Height Hooks
Muscle Focus
Shoulder Horizontal Adductors
Pectoralis Major, Anterior Deltoid, Coracobrachialis
Close the arms in front of the body.
Resist the springs as the arms open to a T.
Other Muscles at Play
Spinal stabilizers provide lumbo-pelvic stabilization and keep the body leaning forward from the knees and stabilized against the arm movements.
Hip extensors co-contract with the anterior stabilizers to protect the lower back and aid in lumbo-pelvic stabilization in the kneeling or standing position.
Scapular adductors (retraction) draw the shoulder blades together when the arms open
Scapular abductors (protraction) draw the shoulder blades apart as the arms close.
Scapular depressors keep the shoulders down away from the ears.
Hip adductors build midline connection to the core and keep the legs together.
Knee extensors keep the legs straight in standing.
Objectives
Enhance deep abdominal control to stabilize the body while moving the arms.
Engaging the mid and upper back muscles keeps the shoulder blades wide and lowered, preventing them from being squeezed together as the arms open.
Positioning the arms correctly (neither too high nor too low nor too wide) provides better support and helps the body maintain the proper posture.
Teaching proper arm placement where the shoulder rolls back and the elbows roll forward to engage and support the full arm & shoulder.
Focus on breathing to synchronize the movement.