Reverse Corkscrew

Plane of Motion

Sagittal & Transverse

Spring Setting

Light / Medium

Roll Up Bar Short Springs

Top Hooks

Muscle Focus

Spinal Rotators

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

Rotate the spine and maintain the twist during the roll down and roll up.

Spinal Flexors

Rectus Abdominis, Internal Oblique, External Oblique

Maintain c-curve and flexion in the spine during the roll down and roll up.

Other Muscles at Play

Spinal stabilizers create lumbo-pelvic stability and assist with the control of the spinal articulation.
Shoulder extensors keep a downward pressure on the bar and work with the scapular depressors to create shoulder stabilization.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retractors) aid in keeping the shoulders from hunching or rounding forward.
Hip flexors aid the spinal flexors in rolling down and up but should not overwork.
Knee extensors keep the knees straight, especially when lying flat.
Dorsiflexors keep the feet flexed against the poles when sitting.

Objectives

Mobilizes the spine through a smooth, continuous range of motion.
Places greater demand on the obliques for increased rotational and lateral stability.
Challenges pelvic stabilization as the trunk rotates and flexes, requiring controlled dissociation.
Demands refined scapular stabilization as the spine rotates and moves through a more three‐dimensional pattern.
Focus on breathing to synchronize the movement.