Corkscrew

Plane of Motion

Sagittal & Transverse

Muscle Focus

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique

Tuck the hips and maintain a posterior pelvic tilt when overhead and rolling up and down.
Keep the spine from arching when the legs are lowered toward the floor.

Spinal Rotators

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

Rotate the spine and control the articulation of the spine throughout different phases of the exercise.

Hip Flexors

Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus

Bring the legs up and overhead in the initial rollover and during the corkscrew roll down and up.
Resist gravity when legs circle down toward the floor and back up.

Other Muscles at Play

Anterior spinal stabilizer works with the spinal flexors and rotators to maintain lumbo-pelvic stabilization.
Spinal extensors & posterior rotators assist with the spinal flexors and rotators to rotate and articulate the spine down and up.
Hip extensors resist gravity and keep the legs in the air when overhead.
Hip adductors keep the legs closed together.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Shoulder extensors press into the mat to create an anchor.

Objectives

Increases lower trunk rotation while maintaining deep core stabilization.
Increases flexibility and control over the lower back muscles.
Improves the flexibility of the hamstrings more extensively.
Improves spinal mobility.
Keep the hips stabilized while rotating through the waist, keeping the legs the same length and connected.
Focus on breathing to synchronize the movement.