Twist

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

• The underside lateral flexors lift the trunk off the mat.

  

  

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

• Rotates the trunk in the twist action.

  

  

Supraspinatus, Middle Deltoid, Pectoralis Major (clavicular, upper ranges)

• Creates an anchor point into the mat by pressing the hand into the mat to activate the abductors.

• Increase support when rotating the spine.

  

  

Lower Trapezius, Serratus Anterior, Pectoralis Minor, Latissimus Dorsi

• Keeps the shoulder down away from the ears.

• Helps stabilize the scapula on the supporting arm.

  

Serratus Anterior, Pectoralis Minor

• Helps stabilize the scapula and assists with creating an anchor point with the shoulder abductors.

• Increase support when rotating the spine.

  

• Anterior spinal stabilizer provides lumbo-pelvic stabilization.

• Hip abductors help lift the hips up on the underside.

• Knee extensors straighten the legs as the body rises.

• Shoulder adductors, shoulder horizontal abductors work to support the body on top of the supporting arm when unwinding back to side plank.

• Scapular upward rotators lift the supporting arm as the body twists while stabilizing the scapula with the scapular depressors and abductors.

• Elbow extensors keep the supporting arm straight.