Short Spine Massage

Rectus Abdominis, External Oblique, Internal Oblique

• Articulate the spine up off the carriage as the legs rollover.

• Maintains spinal flexion in c-curve as the knees bend, deepening the engagement of the abs.

• Assist with the spinal extensors as the spine articulates down to the mat.

  
  

  

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Articulates the spine down to the mat with the spinal flexors.

• Receives a massage and stretch throughout the exercise.

  
  

  

• Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization and assist the spinal flexors and extensors with controlled articulation.

• Hip flexors assist the spinal flexors as the legs lift up to rollover in a c-curve.

• Hip extensors resist the springs throughout the entire exercise.

• Hip adductors keep the legs closed together as the roll over and close the legs as the knees straighten.

• Knee flexors bend the knees with overhead.

• Knee extensors straighten the legs once the hips are on the carriage.

• Dorsiflexors flex the ankle as the knees bend, and the spine rolls down.

• Plantar flexors point the feet as the legs rollover and as the knees straighten.

• Shoulder extensors press the arms firmly into the carriage to help create an anchor on the shoulders when overhead and when rolling up and down.

• Scapular depressors keep the shoulders down away from the ears.