Plane of Motion
Thigh Stretch
Plane of Motion
Sagittal
Spring Setting
Medium
1-2 Medium Springs
Muscle Focus
Anterior & Posterior Spinal Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group.
Keep the spine stabilized in neutral throughout the hinge.
Provide lumbo-pelvic stabilization.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis
Stretch and resist the body weight in the hinge.
Bring the body back forward from the hinge.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Keep the arms pressed back with the scapular adductors and depressors.
Other Muscles at Play
Hip extensors co-contract with the anterior spinal stabilizers to provide lumbo-pelvic stabilization.
Hip flexors get a stretch with the knee extensors.
Plantar flexors keep the feet pointed.
Scapular adductors and depressors keep the scapulae drawn together and down away from the ears to stabilize the scapulae.
Objectives
Engage the mid and upper back, keeping the shoulder blades wide and lowered for scapular stabilization to avoid squeezing the shoulder blades together.
Enhance control over the hip flexors in a lengthened state.
Emphasis is placed on abdominal control and pelvic stability as the body hinges without back support.
Foster a feeling of relaxation and openness in the front of the chest and body.
Focus on breathing to synchronize the movement.