Spine Stretch Forward
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Receives a stretch as the torso rounds forward & resists gravity in the forward flexion co-contracting with the spinal flexors.
Stacks the spine back up to sit tall.
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Pulls the lower trunk into a c-curve, deepening the engagement the more the body rounds forward.
Other Muscles at Play
Anterior spinal stabilizer creates lumbo-pelvic stabilization and control in articulation.
Hip extensors create an anchor point into the floor and the hamstrings may get a stretch.
Dorsiflexors keep the feet flexed.
Shoulder flexors keep the arms lifted away from gravity.
Elbow extensors keep the arms straight.
Objectives
Increase spinal articulation and control while maintaining a stable sitting posture.
Engage the deeper core to create spinal and more importantly lumbar flexion avoiding excessive thoracic flexion.
Stretch the lower spinal extensors, glutes, hamstrings and posterior chain without collapsing on the legs.
Mobilize the spine against a stable base.
Focus on breathing to synchronize the movement.