Plane of Motion
Short Box: Round Back
Plane of Motion
Sagittal
Spring Setting
Heavy
All Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Round the spine to roll back in a c-curve.
Maintain the pelvic tuck and c-curve at the end range to stay out of the low back.
Anterior Spinal Stabilizer
Transverse Abdominis
Provide lumbo-pelvic stabilization.
Assist with the spinal flexors in maintaining the round spine and tuck the hips to keep the c-curve.
Other Muscles at Play
Posterior spinal stabilizers co-contract with the spinal flexors and anterior stabilizers to stabilize the spine and maintain the c-curve.
Hip flexors assist the spinal flexors to maintain the flexion and roll back.
Dorsiflexors keep the feet flexed and supported under the foot strap.
Shoulder flexors and adductors keep the arms straight forward in front of the shoulders and held in the air against gravity.
Scapular adductors & depressors keep the shoulders down away from the ears and stabilized as the spine rounds.
Objectives
Encourage the simultaneous contraction of deep posterior spinal group and abdominal muscles to stabilize the upper body during flexion.
Enhance the flexibility of hip flexors & spine.
As the body curves and rolls back, emphasis is placed on abdominal control and pelvic stability.
The positioning of the hands provides additional support and helps the body maintain the c-curve posture.
Ensure scapula depression for shoulder stability.
Focus on breathing to synchronize movement.