Side Over

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 side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Lift the torso up in a side bend.
Resist gravity as the torso returns back over the box.

Anterior & Posterior Spinal Stabilizers

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

Provide lumbo-pelvic stabilization against the lateral flexion of the torso to keep the hips stable and stacked.

Other Muscles at Play

Hip adductors keep the legs closed together.
Hip abductors on the top leg press keep the upward pressure in the strap for support.
Knee extensors keep the top leg straight.
Dorsiflexors keep the feet flexed and stabilized, top foot anchors under strap and bottom foot hooks around ankle.
Shoulder abductors keep the arms open in a T.
Scapular adductors and depressors keep the shoulders down away from the ears and stabilized.

Objectives

Enhance deep abdominal control to stabilize the upper body during lateral flexion.
As the body curves over the box toward the headrest, emphasis is placed on abdominal control and pelvic stability.
Positioning the hands and arms provides better support and helps the body maintain the correct posture.
Focus on breathing to synchronize the movement.