Plane of Motion
Semicircle
Plane of Motion
Sagittal
Spring Setting
Medium
2 Medium Springs or
1 Medium & 1 Light Spring
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Articulate the spine up into a bridge.
Keep the spine lifted as the legs straighten.
Articulate the down into the well in extension and also receive a stretch here.
Hip Extensors
Gluteus Maximus, Hamstrings
Push the hips up into a bridge.
Pull the carriage closed with the knee flexors.
Knee Flexors
Quadriceps Femoris: Rectus Femoris, Vastus Medialis, Vast Intermedius, Vastus Lateralis
Keep the carriage closed as the hips lift in a bridge.
Pull the carriage closed with the hip extensors.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic and spinal stabilization.
Spinal flexors assist the spinal extensors on the articulation of the spine.
Hip flexors get a release when the hips are dropped into the well and carriage is closed.
Shoulder flexors press hands into shoulder blocks to keep the body from sliding toward the shoulder blocks and anchor the upper body.
Scapular upward rotators allow for overhead reach.
Scapular depressors keep the shoulders down away from the ears.
Hip external rotators keep the legs turned out.
Hip adductors close the legs together as the legs straighten and integrate the midline connection to the legs. They also keep the heels squeezed together when the knees are separated.
Knee extensors straighten the legs as the carriage is pressed out and get a stretch when the carriage is closed.
Plantar flexors keep the heels lifted.
Objectives
Enhance control and strength of the hip extensors, back extensors, deep core and hip flexors.
Promotes deep and controlled articulation of the spine.
Enhance strength and flexibility in the upper back and shoulders.
Focus on breathing to synchronize the movement.