Reverse Standing Roll Down
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2 Light or Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Flexes the spine to articulate and roll down.
Resists gravity on the roll up.
Co-contracts with the spinal flexors to roll up and down.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Pulls the spine from flexion to neutral when rolling up.
Co-contracts with the spinal flexors to roll up and down.
Other Muscles at Play
Spine stabilizers create lumbo-pelvic stabilization and assist with the control of spinal articulation.
Hip extensors co-contract with the spinal flexors to re-align the hips on top of the legs and feel a stretch when torso is folded over.
Knee extensors keep the legs straight.
Scapular depressors keep the shoulders away from the ears.
Scapular upward rotators and protractors (abductors) allow for overhead reach when folded forward.
Scapular downward rotators and retractors (adductors) draw the shoulders down and together when standing.
Objectives
Enhances spinal articulation and control, strengthens the long back muscles, stretches the hamstrings and backs of the legs, and creates gentle traction through the spine and lower back when folding over.
Trains the body to keep the hips stacked over the feet, avoiding counterbalancing and instead using a strong midline connection to roll down and up with control.
Focus on breathing to synchronize the movement.