Parakeet
Plane of Motion
Sagittal
Spring Setting
Medium
1-2 Short Medium Springs
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Lift the hips off the mat as the spine articulates up.
Resists as the spine articulates back down to the mat.
Unilaterally support the hips in the air as the other leg kicks.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Kicks the one leg up off the bar.
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Co-contracts with the spinal extensors to articulate the spine up and down.
Supports the spine in the air with the hip extensors and spinal extensors to maintain stabilization as the leg kicks.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Co-contracts with the spinal flexors to articulate the spine up and down.
Supports the spine in the air with the hip extensors and spinal flexors to maintain stabilization as the leg kicks.
Other Muscles at Play
Spinal stabilizers maintain lumbo-pelvic stabilization and assist with articulation of the spine.
Shoulder extensors press into the mat to help create an anchor and keep the chest open, so the shoulders don't round forward.
Scapular depressors keep the shoulders down away from the ears.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed but do not hold or grip the bar.
Objectives
Strengthen abdominal control and guide the spine through smooth, segmental articulation while lengthening the hamstrings to expand overall flexibility.
Strengthen the ability of the hip extensors to initiate and sustain controlled, well-organized support through the back of the hip.
Increase flexibility through the hamstrings and lower back to create more length, ease, and freedom in the posterior chain.
Minimize cervical loading by creating a deep co-contraction of the abdominal, back extensors and hip extensors, guiding the spine through smooth, segmental articulation and pressing the arms into the mat as you lower toward the table.
Focus on breathing to synchronize the movement.