Plane of Motion
Overhead
Plane of Motion
Sagittal
Spring Setting
Light / Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Create the c-curve and rounded spine when rolling over and back down.
Work with the hip flexors to keep the legs from collapsing on the chest.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hold the legs out at the beginning of the exercise and bringing the legs up and overhead.
Work with the spinal flexors to keep the legs from collapsing on the chest.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the arms in the straps to the carriage.
Resists the springs as the arms reach back up.
Hip Extensors
Gluteus Maximus, Hamstrings
Resist gravity when overhead and assist with keep the legs in the air and when rolling up and down.
Press the legs up to the ceiling and maintain engagement during the rolldown.
Other Muscles at Play
Anterior spinal stabilizer maintains lumbo-pelvic stabilization and helps keep the c-curve with the spinal flexors even when overhead.
Spinal extensors assist with articulation of the spine and when reaching the legs to the ceiling.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors keep the shoulders flat on the carriage and stabilized.
Hip adductors keep the legs closed.
Knee extensors keep the legs straight.
Plantar flexors point the ankle.
Objectives
To facilitate movement in the spine and its joints for mobility.
Enhance the strength of shoulder extensors as an anchor point.
Instructs on stabilizing the shoulder and ribcage.
Enhances the strength of the abdominal muscles and hip extensors.
Focus on breathing to synchronize the movement.