Plane of Motion
Long Spine Massage
Plane of Motion
Sagittal
Spring Setting
Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Articulate the spine up off the carriage as the legs rollover.
Maintains spinal flexion as the legs open.
Assist with the spinal extensors as the spine articulates down to the mat.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Articulates the spine down to the mat with the spinal flexors.
Receives a massage and stretch throughout the exercise.
Hip Extensors
Gluteus Maximus, Hamstrings
Resist the springs as the legs rollover and then separate.
Receive a greater stretch as the spine rolls down.
Press the legs down to 45 degrees.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization and assist the spinal flexors and extensors with controlled articulation.
Hip flexors assist the spinal flexors as the legs lift up to rollover in a c-curve.
Hip adductors keep the legs closed together as the legs roll over and close the legs when they are in 45 degrees.
Hip abductors open the legs shoulder width and maintain the distance as the spine rolls down.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Shoulder extensors press the arms firmly into the carriage to help create an anchor on the shoulders when overhead and when rolling up and down.
Scapular depressors keep the shoulders down away from the ears.
Objectives
Enhance control, length and strength of the hip extensors.
Enhance spinal articulation.
Improve strength and flexibility in the upper back and shoulders.
Enhance balance and strengthen the deep abdominal muscles.
Elongate and lengthen the posterior chain.
Focus on breathing and a slow pace to synchronize the movement.