Plane of Motion
Chest Expansion
Plane of Motion
Sagittal
Spring Setting
Light
1 Medium Spring or
1 Light Spring
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the arms back and keep them behind the body.
Resist the springs as the arms reach forward.
Scapular Downward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Swing the bottom tips of the scapulae together as the arms reach back.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Latissimus Dorsi
Pull the scapulae together to keep the shoulders from rounding forward.
Resist the springs as the arms reach forward.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears.
Other Muscles at Play
Deep Neck rotators to turn the head.
Anterior and posterior spinal stabilizers support the spine in neutral.
Anterior spinal stabilizers and hip extensors co-contract to keep the hips forward and provide lumbo-pelvic stabilization.
Objectives
Enhance and extend the chest muscles by strengthening the midback, shoulder and arm extensors.
Challenge lumbo-pelvic stabilization while in a kneeling position.
Engage the mid and upper back while keeping the shoulder blades wide and lowered and avoid squeezing the scapulae together.
Proper arm and hand placement offers support and helps the body maintain the correct position.
Ensure that neck muscles remain relaxed and uninvolved when turning the head, while keeping the shoulder and scapula stable to loosen any neck tension on top of the stable shoulders and trunk.
Focus on breathing to synchronize the movement.