Plane of Motion
Chest Expansion Prep
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the arms back with the straps.
Resist the springs as the arms reach forward.
Scapular Adductors (Retraction)
Trapezius, Rhomboids
Draw the scapulae together as the arms reach back.
Initiate the arms pressing back with the scapular downward rotators.
Resist the springs as the arms reach forward to stabilize the scapula and keep the shoulders from rolling forward.
Scapular Downward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Swing the bottom tips of the scapulae together as the arms press back.
Initiate the arms pressing back with the scapular adductors.
Resist the springs as the arms reach forward to stabilize the scapulae and keep the shoulders from rounding forward.
Other Muscles at Play
Anterior & posterior spinal stabilizers keep the spine stabilized against the arm movement and provide lumbo-pelvic stabilization.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Hip adductors keep the legs closed together.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance trunk stability while strengthening the shoulder and arm extensor muscles.
Engaging the mid and upper back muscles along with the posterior deltoids helps keep the shoulder blades wide and lowered (without pinching them together).
The positioning of the arms offers support and helps the body to sustain the correct posture.
Concentrate on the latissimus dorsi and triceps muscles, ensuring not to compress the scapula.
Prioritize breathing to synchronize with the movement.