Kneeling Mermaid

Plane of Motion

Coronal

Spring Setting

Light

1 Spring on Low Hook

Muscle Focus

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Shoulder Adductors

Pectoralis Major, Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii (long head), Anterior Deltoid, Coracobrachialis, Biceps Brachii (short head), Teres Minor

Scapular Depressors

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

Objectives

Increases mobility in the lateral flexors on the top side while strengthening the lateral flexors on the underside.
Increases shoulder range of motion and enhances shoulder stability through controlled arm movements that both stretch and strengthen the shoulder girdle.
Promotes hip stability and balanced alignment by maintaining a steady base while the upper body performs lateral flexion, engaging the hip stabilizers and supporting musculature.
Encourages proper spinal alignment and postural length by elongating the spine throughout the exercise, helping counteract the effects of poor posture and spinal compression.
Focus on breathing to synchronize the movement.