Corkscrew

Plane of Motion

Sagittal & Transverse

Spring Setting

Heavy

All Springs

Muscle Focus

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique

Tuck the hips and maintain a posterior pelvic tilt when overhead and rolling up and down.
Keep the spine from arching when the legs are lowered toward the floor.

Spinal Rotators

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

Rotate the spine and control the articulation of the spine throughout different phases of the exercise.

Hip Flexors

Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus

Bring the legs up and overhead in the initial rollover and during the corkscrew roll down and up.
Resist gravity when legs circle down toward the floor and back up.

Other Muscles at Play

Anterior spinal stabilizer works with the spinal flexors and rotators to maintain lumbo-pelvic stabilization.
Spinal extensors & posterior rotators assist with the spinal flexors and rotators to rotate and articulate the spine down and up.
Hip extensors resist gravity and keep the legs in the air when overhead.
Hip adductors keep the legs closed together.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Shoulder extensors press into the mat to create an anchor.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors keep the shoulders flat on the carriage and stabilized.
Shoulder horizontal abductors work to keep the elbows wide.
Elbow flexors keep the elbows bent.

Objectives

Rotate the lower trunk while keeping deep core stabilization & anchored square shoulders.
Offers flexibility and control over the muscles in the lower back.
Enhance the flexibility of the hamstrings.
Focus on breathing to synchronize the movement.