Boomerang
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Prevent the arching of the back.
Work with the Hip flexors to create a c-curve.
Assist to keep the legs from collapsing on the chest when overhead.
Pull the chest up into a V position when balancing on the tailbone.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Lift the legs off the mat in the beginning.
Work with the spinal flexors to create a c-curve.
Keep the legs in the air when rolling up to a V position and balancing on the tailbone.
Other Muscles at Play
Anterior spinal stabilizers maintain lumbo-pelvic stabilization and control of the spine.
Spinal extensors resist as the torso rounds forward at the end of the exercise.
Hip extensors resist gravity and keep the legs off the floor when overhead.
Hip abductors open the legs to switch the ankle crossings.
Hip adductors close the legs to switch the crossing ankles and keep the legs closed during the rollover and back up.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Shoulder extensors create an anchor on the mat when overhead and engage to reach the arms back when balancing on the tailbone.
Elbow extensors keep the arms straight.
Objectives
Strengthen hip flexors to maintain the legs in a lifted position.
Build the control and strength of the adductors when the legs are moving and use the abductors to facilitate the crossing of the legs.
Strengthen the abdominal muscles to manage the movement of the spine and pelvis.
Stretches the chest when reaching the arms back.
Strengthen the core control for all movements with grace and ease.
Focus on breathing to synchronize the movement.