Mermaid + Rotation

Plane of Motion

Coronal & Transverse

Spring Setting

Medium / Light

1 Medium Spring or

1 Medium & 1 Light Spring or

2 Medium Springs

Muscle Focus

Spinal Rotators

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

Keep the spine rotated toward the foot bar throughout the exercise.
The back muscles in the rotation will feel a stretch.

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique

Keep the spine rounded in the rotation during the 1st phase of the exercise.

Shoulder Flexors

Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii

Press the carriage away during the 1st phase of the exercise.

Spinal Extensors

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

Lift the spine into extension during the 2nd phase of the exercise.

Shoulder Extensors

Latissimus Dorsi, Teres Major, Posterior Deltoid

Draw the carriage in during the 2nd phase of the exercise working with the spinal extensors.

Other Muscles at Play

Anterior & posterior spinal stabilizers provide lumbo-pelvic & spinal stabilization.
Elbow extensors straighten the elbow to push the carriage away and keep the arm straight during the extension.
Scapular upward rotators and scapular abductors (protraction) stabilize allow for overhead reach during the 1st phase of the exercise.
Scapular downward rotators and scapular adductors (retractors) swing the scapulae down and together as the chest pulls through in extension during the 2nd phase of the exercise.
Scapular depressors keep the shoulders down away from the ears and stabilized throughout the entire exercise.

Objectives

Enhance torso mobility and strengthen the spinal rotators, spinal extensors and scapular depressors.
Enhance the mobility of intercostal muscles and ribs.
Achieve a proper trunk and shoulder alignment while extending away from the foot bar.
Ensure lumbo-pelvic stabilization in rotation while keeping the shoulders down and aligned.
Let this movement transition smoothly into a single fluid motion to gain the full benefit.
Keep the torso supported through the connection of the arms and shoulders.
Focus on breathing to synchronize the movement.