Cast A Spell

Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Provide lumbo-pelvic stabilization throughout the entire exercise.

  

Rectus Abdominis, External Oblique, Internal Oblique

• Resist gravity as the trunk hinges back at the beginning and returns to stack at the end.

  

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).

• Keeps the body in alignment and resists gravity when rocking onto the side of the hip.

  

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

• Rotates the spine to cast a spell.

  

  

• Hip flexors work with the abdominals to hinge back resisting gravity as well as keep the legs pressed up into the foot strap.

• Pelvic floor and gluteus maximus assist the abdominals and hip flexors when returning the spine back up in the hinge to protect the lower back.

• Shoulder flexors and adductors keep the arms straight forward in front of the shoulders and held in the air against gravity as the body hinges back.

• Shoulder horizontal abductors open the arm to the side with the dowel to cast a spell.

• Scapular adductors & depressors keep the shoulders down away from the ears and stabilized.

• Hip adductors keep the legs closed together.

• Knee extensors keep the legs straight.

• Plantar flexors keep the feet pointed and supported under the foot strap.