Plane of Motion
Knee Stretch: Round Back
Plane of Motion
Sagittal
Spring Setting
Medium / Light
1 Medium & 1 Light Spring or
1 Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Keep the spine rounded in c-curve.
Pull the carriage closed percussively without losing the spinal flexion and c-curve.
Anterior Spinal Stabilizers
Transversus Abdominis
Provide lumbo-pelvic stabilization.
Work with the spinal flexors to maintain the c-curve.
Deepen to assist with pulling the carriage closed percussively and providing stabilization at the same time.
Other Muscles at Play
Posterior spinal stabilizers co-contract with the anterior spinal stabilizers to assists with keeping the spine in a round back against the movement of the legs.
Hip extensors co-contract with the anterior stabilizer to keep the pelvis tucked.
Hip flexors assist with the spinal flexors to pull the carriage closed percussively.
Knee extensors help push the carriage out especially if heavier load (lighter the load, the less these muscles work).
Shoulder flexors and extensors engage together to push the hands into the foot bar to keep the upper body still in space and back away from the bar.
Scapular upward rotators swing the bottom tips of the scapulae away from each other and allowing the arms to reach forward and slightly up.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the elbows straight.
Objectives
Focus is on the abdominals to pull the carriage percussively.
Enhance scapular stability and keeping the shoulders and torso stable to extend the carriage out & in while maintaining a round back.
Enhance hip, knee and core strength and stability.
Enhance pelvic stability & abdominal/core connection against the leg movements.
Enhance the strength of your arms and upper back.
Focus on breathing to synchronize with movement.