Spread Eagle
Plane of Motion
Sagittal
Spring Setting
No Spring Loads
Frame Poles
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Articulates the spine with the spinal extensors.
Rounds the spine into flexion.
Receives a stretch when in spinal extension and leaning away from the poles.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Articulates the spine with the spinal flexors.
Extends the spine into extension.
Receives a stretch when in spinal flexion and leaning away from the poles.
Hand Grip Muscles
Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus, Flexor Digiti Minimi Brevis, Extensor Digitorum, Thenar muscles, Hypothenar muscles, Lumbricals, Interossei, Adductor Pollicis, Flexor carpi radialis, Flexor carpi ulnaris, extensor carpi muscles
Grip the bar to support body weight.
Other Muscles at Play
Spinal stabilizers work with the spinal flexors and extensors in articulation.
Spinal stabilizers and hip extensors co-contract to create lumbo-pelvic stabilization and protect the lower back, especially in spinal extension.
Hip extensors receive a stretch when leaning away from the poles in spinal flexion.
Hip flexors receive a stretch when leaning away from the poles in spinal extension.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retraction) and scapular downward rotators keep the shoulder blades together when in spinal extension but get a stretch in spinal flexion.
Scapular abductors (protraction) and upward rotators allow for the shoulder blades to separate and slightly elevate when in spinal flexion.
Shoulder extensors and adductors keep the arms narrow toward the body and support the body when leaning from the poles.
Knee extensors keep the knees straight.
Plantar flexors receive a stretch with the feet flexed up against the spread eagle or kuna board.
Objectives
Builds balanced strength in the abdominals and back extensors to enhance trunk stability while opening the shoulders.
Promotes greater spinal flexibility through controlled, segmental articulation.
Refines abdominal support so the spine can move fluidly through flexion and extension.
Maintains steady scapular stabilization as the upper body extends and flexes and the spine lengthens.
Creates length through both the front and back lines of the body for more integrated mobility.
Encourages coordinated co-contraction of the latissimus dorsi and abdominals to support upper-body flexion with precision and control.
Focus on breathing to synchronize the movement.