Seated Mermaid

Plane of Motion

Coronal

Muscle Focus

Spring Setting

Light / Medium

1 Spring on Top or Mid Hook

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

Other Muscles at Play

Objectives

Increases mobility in the lateral flexors on the top side while strengthening the lateral flexors on the underside.
Develops stable body alignment as the torso side bends.
Maintains pelvic stability during spinal lateral flexion, keeping the shoulders down and aligned.
Encourages the movement to flow as one continuous, fluid action for maximum benefit.
Sustains support of the torso through the extended arm and a strong shoulder connection.
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.