Push Thru Supine
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1-2 Short Medium or Light Springs
Muscle Focus
Scapular Upward Rotators
Serratus Anterior, Trapezius
Allow overhead reach when pushing the bar through the vertical poles by pulling the scapulae down under the armpit.
Scapular Adductors
Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi
Draw the scapulae together when bending the elbows or reaching the bar to the ceiling.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears throughout the entire movement pattern.
Anterior Spinal Stabilizers
Transversus Abdominis, Internal Oblique, External Oblique
Keep the trunk stabilized throughout the entire movement pattern.
The external oblique specifically aids in keeping the ribs from flaring.
Other Muscles at Play
Hip adductors keep the legs closed together and connected to the midline.
Hip extensors keep the legs pressing down into the mat; the hip flexors (especially the psoas will be stretched).
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Engage the abdominal muscles and pelvic floor to maintain stability through the lumbo- pelvic region.
Strengthens around the shoulder.
Teaches arm & shoulder movements while maintaining neutral spine.
Teaches stabilization of scapula and torso to create proper scapulohumeral rhythm.
Mobilizes the elbow and shoulder joints in overhead reach.
Focus on breathing to synchronize the movement.