Plane of Motion
Long Back Stretch
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Medium & 1 Extra Light Spring
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings
Lift the hips up.
Maintain the hips' height as the carriage is pressed out.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the carriage away from the shoulder.
Support the body weight in the arms.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization and stabilization of the spine as the hips lift, and the carriage moves out.
Shoulder adductors keep the arm close the body and assist with supporting the body weight in the arms.
Scapular depressors keep the shoulders down away from the ears.
Hip adductors keep the legs closed together.
Elbow extensors keep the arms straight.
Knee extensors keep the knees straight.
Dorsiflexors keep the feet flexed.
Objectives
Enhance lumbo-pelvic stabilization by utilizing and controlling the simultaneous contraction of the abdominal muscles and back extensors.
Strengthening the scapular and shoulder muscles to support the body.
Enhance strength, length and control of the hip extensors and the muscles of the back.
Enhance scapular stability and strengthen the shoulders to hold the weight of the body.
Encourage better posture and spinal alignment.
Enhance flexibility in the shoulders, back, and hips.
Enhance body awareness and control while promoting relaxation and release through smooth movement.
Focus on breathing to synchronize the movement.