Push Thru Side Stretch

Plane of Motion

Coronal

Spring Setting

Light / Medium

1 Short Light or Medium Spring

Muscle Focus

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Same side engages to side bend the trunk.
The opposite side receives a stretch when side bending and aids in restacking back to center.

Other Muscles at Play

Spinal stabilizers create lumbo-pelvic stability.
Spinal flexors maintain the c-curve of the spine throughout the exercise.
Scapular upward rotators draw the scapulae down and under the armpit to allow for overhead reach on the gesture arm.
Scapular depressors keep the shoulders down away from the ears, especially the side that is bending.
Elbow extensors keep the elbows straight.
Hip extensors may get a stretch.
Knee extensors keep the knees straight.
Dorsiflexors keep the ankles and feet flexed.

Objectives

Cultivate balanced strength in the abdominals and back extensors while guiding the spine through controlled side-bending.
Refine steady, deliberate control of the shoulder extensors to support stronger, more coordinated movement through the upper body while side-bending.
Enhance hip-flexor control while coordinating motion through the upper body.
Expand mobility through the side-body muscles and spine.
Focus on breathing to synchronize the movement.