Teaser
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Flexes the trunk and articulates the spine when rolling up and down.
Maintains the flexion in when balancing on the tailbone.
Works with the anterior spinal stabilizers to keep the pelvis from tilting anteriorly and maintaining the c-curve.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Lifts the legs up in the air.
Maintains the legs out when balancing on the tailbone.
The iliopsoas works the most for the above actions.
Anterior Spinal Stabilizer
Transversus Abdominis
Provides lumbo-pelvic stabilization, working with the spinal flexors to keep the pelvis from tilting anteriorly and maintaining the c-curve.
Other Muscles at Play
Hip adductors to keep the legs closed together.
Knee extensors to keep the knees straight.
Plantar flexors to keep the feet pointed.
Shoulder flexors to keep the arms lifted in front.
Elbow extensors to keep the arms straight.
Objectives
Strengthen the back extensors and abdominal muscles while keeping the hip flexors under control.
Builds strength and control of the hip flexors.
Engage both the abdominal and back extensor muscles simultaneously to maintain balance.
Engage scapular stabilizers as the oblique and serratus anterior muscles function to maintain connection and downward positioning of the scapulae.
Build overall body integration, coordination, balance, strength, and control.
Improve lumbo-pelvic stability and midline connection.
Focus on breathing to synchronize the movement.