Sit Up
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
Light / Medium
1 Short Medium or Light Spring
Safety Chain
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Flex the trunk to roll up and down.
Co-contract with spinal extensors to control the articulation.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Lengthen the spine in neutral when sitting and when lying down.
Co-contract with spinal flexors to control the articulation.
Receive a stretch on the roll up down and up from the downward pressure of the bar.
Other Muscles at Play
Spinal stabilizers maintain lumbo-pelvic control and stabilization.
Hip flexors assist with spinal flexors to roll up & resist springs to roll down.
Hip adductors keep legs closed together.
Shoulder flexors resist downward pressure from the spring load.
Scapular depressors keep the scapulae down away from the ears.
Scapular upward rotators allow arms to reach overhead without tensing the neck.
Objectives
Enhance the strength of the abdominal muscles, focusing on the deep internal connections, and ensure pelvic stability while improving spinal mobility and flexibility.
Stabilize the torso and lumbo-pelvic region by engaging both the abdominal and back extensor muscles simultaneously.
Increase spine flexibility and mobility.
Engage and make use of the entire core.
Focus on breathing to synchronize the movement.