Plane of Motion
Stomach Massage: Hands Off
Plane of Motion
Sagittal
Spring Setting
Medium
1 Medium & 1 Light Spring or
2 Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Keep the spine in flexion / c-curve.
Pull the carriage closed with the anterior spinal stabilizer.
Anterior & Posterior Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the spine lifted up out of the hips in c-curve.
Provide lumbo-pelvic stabilization.
Work with the spinal flexors to draw the carriage closed.
Other Muscles at Play
Hip flexors assist the spinal flexors to pull the carriage closed.
Hip adductors close the legs together as they straighten.
Knee extensors straighten the knees and keep them straight during the ankle lower lift action.
Dorsiflexors reach the heels under the bar.
Plantar flexors lift the heels.
Shoulder flexors keep the arms reaching forward.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors keep the scapulae retracted so the shoulders don't roll forward.
Objectives
Enhance the stabilization of the back extensors while upright and in motion.
Enhance the simultaneous contraction of back extensors and abdominal muscles to stabilize the body during deep knee flexion and extension.
Enhance the range of motion in the hips, knees and foot/ankle.
As the legs start to move in more complex ways and the body is no longer supported by the carriage, emphasis is placed on abdominal control and pelvic stability.
Depress the scapulae to create scapular and shoulder stabilization.
Focus on breathing to synchronize movement.