Long Stretch

Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Provide lumbo-pelvic stabilization.

• Keep the entire spine supported in a plank position throughout the entire exercise.

• Resist gravity and spring load as the carriage moves out and in.

  
  

  

  

  

Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii

• Push the carriage out.

• Support the upper body weight when the arms are directly below the shoulders and the carriage is closed.

  
  

  

Latissimus Dorsi, Teres Major, Posterior Deltoid

• Pull the carriage closed.

• Support the upper body weight when the arms are pressed forward and the carriage is out.

  
  

  

Serratus Anterior, Trapezius

• Swing the bottom tips of the scapulae away from each other to allow for the arms to reach up by the ears as the carriage is pressed out.

  
  

  

Serratus Anterior, Pectoralis Minor

• Keep the scapulae separated so the chest can stay lifted up into the back and not sunken forward and scapulae do not wing.

• Assist with the upward rotators as the carriage presses out.

  
  

  

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keep the shoulders down away from the ears.

• Works with the shoulder extensors to provide stabilization as the carriage closes.

• Works with the upward rotators to provide stabilization as the carriages presses out.

  
  

  

  

• Hip extensors co-contract with the spinal stabilizers to assist with stabilization of the pelvis.

• Knee extensors keep the legs straight.

• Dorsiflexors keep the ankles flexed.

• Elbow extensors keep the elbows straight.