Plane of Motion
Pulling Straps
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Lift the chest up in back extension.
Resist gravity as the chest lowers with control.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press into the straps to draw the arms to the sides of the body.
Resist the springs to bring the arms back forward.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Latissimus Dorsi
Keep the scapulae stabilized and retracted even as the arms reach forward.
Latissimus Dorsi works more when the arms are forward reaching to the ground.
Works with the scapular downward rotators to initiate the arm movement.
Scapular Downward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Swings the bottom tips of the scapulae together.
Works with the scapular adductors to initiate the arm movement.
Hip Extensors
Gluteus Maximus, Hamstrings
Keeps the legs lifted in the air.
Co-contracts with the anterior spinal stabilizers to protect the lower back and keep the hips pressed into the box.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and keep the low back protected and the navel to spine connection keeps the hips pressed into the mat as they co-contract with the hip extensors.
Hip adductors keep the legs closed together.
Head and cervical (neck) retractors keep the head from dropping down and up in line with the spine.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance the strength of the back and shoulder extensor muscles.
Enhance deep abdominal control to stabilize the body when moving the arms in a prone position.
Secure the pelvis as a stable anchor point while moving the upper back into extension.
Keeping the arms alongside the body with elbows straight and shoulders down away from the ears and retracted during the extension helps maintain proper form.
The emphasis is on lengthening the trunk while using the straps to apply resistance.
Focus on breathing to synchronize the movement.