Plane of Motion
From The Hips
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light
1 Light Spring or
1 Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Round the spine forward over the legs.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Reach the arms forward when rounding over the legs.
Resist the springs when articulating the back out to a flat back and stacking up to sit tall.
Resist the springs when the arms in a T.
Scapular Upward Rotators
Serratus Anterior, Trapezius
Swing the bottom tips of the scapulae together as the arms reach overhead.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Articulate and straighten the back into a pitched forward position with a flat back.
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major
Pull the arms down to a T from the overhead reach.
Continue to work as the arms reach down and the hands return to the carriage by the hips.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears throughout the entire exercise.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization and keep the spine sitting tall all the way up to the head and stabilized against the arm movements.
Shoulder abductors resist gravity to keep the arms lifted at shoulder height when they reach out to the side.
Scapular adductors keep the scapula drawn together and stabilized to resist rolling the shoulders forward or hunching throughout the exercise.
Elbow extensors keep the arms straight throughout the entire exercise.
Hip adductors keep the legs closed together.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance overall body control by deeply stabilizing the abdominal muscles as you move your arms and stabilize the scapula and engaging the shoulder flexors.
Utilize the energy generated by extending the arms to enhance range of motion, allowing for fluid movement while keeping an upright posture.
Enhances shoulder mobility while strengthening and stabilizing the shoulder.
Control and precision of arm movements and spinal movements to loosen both shoulder girdle and the spine.
Coordinates & differentiates the shoulder from the spine.
Enhances the concept of lengthening out of the waist and articulation of the spine.
Focus on breathing to synchronize the movement.