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Back Extension
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Other Muscles at Play
Objectives
Strengthens the back extensors while deepening abdominal connection to support controlled spinal movement.
Prepares the body for Swan by using core engagement to support the spine in prone without upper‐body assistance.
Utilizes abdominal strength to maintain spinal extension with stability and control.
Stabilizes the torso and pelvis to ensure the movement remains isolated to the spine.
Maintains consistent scapular stabilization while engaging the back extensors.
Focus on breathing to synchronize the movement.
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