Short Box: Side to Side

Plane of Motion

Coronal

Spring Setting

Heavy

All Springs

Muscle Focus

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same spine), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side).

Bend the body to the side by pulling the rib cage down to the hip.
Pull the spine back up to neutral by pulling the rib cage down the hip.

Anterior & Posterior Spinal Stabilizers

Transverse Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

Provide lumbo-pelvic stabilization.
Assists the lateral flexors as the spine stacks back up to neutral.

Other Muscles at Play

Dorsiflexors keep the feet flexed and supported under the foot strap.
Shoulder flexors keep the arms reaching overhead and held in the air against gravity.
Scapular upward rotators allow the arms to reach overhead swinging the bottom tips of the scapulae under the armpits.
Scapular depressors keep the shoulders down away from the ears and stabilized.

Objectives

Elongates the lateral side of the torso, including the transversus abdominis, external and internal obliques, intercostal muscles, and quadratus lumborum, as well as the muscles of the back and shoulders.
Focus on the opposing side to initiate lateral flexion without collapsing and to preserve length.
Enhance the spine's range of motion during side bending.
As the body bends to the side, emphasis is placed on abdominal control and pelvic stability.
The positioning of the arms provides additional support and helps the body maintain correct form.
Ensure scapula depression for shoulder stability.
Focus on breathing to synchronize movement.