Control Balance
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Maintain the c-curve when overhead.
Keep the hips lifted over the shoulders.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Group
Assist with spinal flexors to maintain the c-curve overhead.
Help with stabilizing the spine as the legs switch.
May feel a stretch.
Hip Extensors
Gluteus Maximus, Hamstrings
Lifts one leg at a time to the ceiling.
Resists gravity to keep the leg controlled as it lowers to the floor.
Other Muscles at Play
Anterior spinal stabilizer maintains lumbo-pelvic stabilization.
Hip flexors assist with the spinal flexors to keep the c-curve.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Shoulder flexors pull the leg to the floor when overhead creating stability.
Objectives
Strengthen the co-contraction of the core with the hip extensors to stabilize the spine in an overhead position.
Increase core control and strength while alternating the legs.
Increase the flexibility of the hamstrings and posterior chain.
Focus on breathing to synchronize the movement.