Rocking
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the back lifted off the mat.
Initiates the backward rocking motion.
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the legs lifted off the mat.
Initiates the forward rocking motion.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and limit the pelvic anterior tilt, protecting the lower back.
Knee extensors press the feet away from the hips to create tension to lift the chest and rock back assisting the spinal extensors.
Shoulder extensors pull the feet up to create tension to lift the knees and rock forward assisting the hip extensors.
Scapular depressors keep the shoulder down away from the ears.
Elbow flexors assist the shoulder extensors in creating tension though the elbows never bend.
Objectives
Enhance the strength of the back extensors and abdominals while keeping control over the hip extensors.
Increase flexibility in the hip flexors, chest and anterior chain.
Strong arms and correct hand placement are essential for guiding the feet upward toward the ceiling, facilitating forward movement and momentum.
As the body rocks forward and backward, there is an increase in abdominal control and co-contraction of the back extensors.
Create pressure between the hands and feet/ankles to maintain stability in the shape and tension to rock.
Focus on breathing to synchronize the movement.