Reverse Spine Stretch
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Mid-Pole Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Articulate and round the spine forward over the legs.
Push into the tension from the bar when rounding forward.
Resist the tension from the bar to articulate back up to sitting tall.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Receive a stretch when rounded over the legs.
Stack the spine back up to sitting tall.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization and assist with control of spinal articulation.
Shoulder flexors keep the arms reaching forward and pushing into the bar.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators allow for overhead reach when rounding forward by drawing the shoulder blades down and under the armpits.
Elbow extensors keep the arms straight.
Hip extensors may feel a stretch when rounded forward over legs.
Knee extensors keep the legs straight.
Dorsiflexors flex the feet.
Plantar flexors point the feet and push into the bar.
Objectives
Strengthens the abdominal muscles and develops core-integrated articulation down the spine against the tension of the springs.
Teaches precise control of spinal articulation.
Stretches the entire posterior chain from head to heel for full-body length a integration.
Focus on breathing to synchronize the movement.