Plane of Motion
Pulling Straps T
Plane of Motion
Coronal
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 Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major
Press into the straps to draw the arms to the sides of the body.
Resist the springs to bring the arms back side to a T.
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.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Latissimus Dorsi
Keep the scapulae retracted even as the arms reach side.
Works with the scapular downward rotators 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.
Shoulder extensors assist with the shoulder adductors to keep the arms lifted parallel to the floor.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance strength in the back extensors and shoulder adductors.
Enhance deep abdominal control to stabilize the body when moving the arms into a T position while lying prone.
Secure the pelvis as a stable point while moving the arms and the back into extension.
Keeping the arms straight during the movement helps ensure proper form.
The emphasis is on lengthening the trunk while drawing the straps toward the body, using the resistance.
To prevent neck strain, keep your eyes looking downward and slightly ahead with the head retracted. Don't look forward and crunch the neck.
Focus on breathing to synchronize the movement.