Plane of Motion
Into The Sternum
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Round the spine to roll back at the beginning of the choreography.
Round the spine over the legs and keep the flexion as the arms reach back and circle forward.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus
Resist the springs to reach the arms to the side.
Press the arms in the straps back as the torso rounds forward over the legs.
Resists the springs as the arm circle forward.
Scapular Downward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Swing the bottom tips of the scapulae together as the arms press back.
Resist the springs as the arms circle forward to keep the shoulders from rolling forward.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Latissimus Dorsi
Draw the scapula together throughout the entire exercise.
Resist the springs throughout the entire exercise to keep the shoulders from rounding forward.
The latissimus dorsi kicks in more to assist retraction when the arms are forward and the spine is stacking back up to the start position.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Reach the arms up and further back to start the circle.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears throughout the entire exercise.
Resist the springs as the arms circle forward so the shoulders don't hike up to the ears.
Other Muscles at Play
Anterior spinal stabilizer provides lumbo-pelvic stabilization.
Spinal extensors stack the spine up to sitting tall at the end of the choreography.
Shoulder flexors pull the straps (hands to the heart) at the beginning of the choreography.
Elbow flexors bend the elbows to pull the straps (hands to the heart) at the beginning of the choreography.
Elbow extensors to straighten the arms to the side.
Shoulder adductors keep the arms close to the midline as the arms are back and reach up.
Hip adductors keep the legs together.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance deep abdominal control to stabilize the body while allowing smooth arm and shoulder mobility.
Bringing the arms in towards the chest with bent elbows before rolling down helps the body stabilize during the shoulder rotation and the straightening of the arms.
The emphasis is on maintaining abdominal stabilization during the movement.
Shoulder lubrication as the spine moves through flexion and extension.
Control and precision of arm movements and spinal movements to loosen both shoulder girdle and the spine.
Differentiates the shoulder from the spine & teaches scapulohumeral rhythm.
Focus on breathing to synchronize the movement.