Up Stretch

Rectus Abdominis, External Oblique, Internal Oblique

• Articulate the spine to a round back when the carriage is pressed out.

• Deepen to pull the carriage closed working with the shoulder extensors.

  
  

  

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Articulate the spine to a flat back when the carriage is closed.

  
  

  

Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Provide lumbo-pelvic stabilization.

• Keep the entire spine supported in the flat back and round back positions.

• Resist gravity and spring load as the carriage moves out and in.

  
  

  

  

  

• Shoulder flexors push the carriage out and hold the upper weight when the carriage is closed and the shoulders are over the wrists.

• Scapular upward rotators and abductors swing the bottom tips of the scapulae away and scapulae separate as the carriage is pushed out and as the spine is rounded.

• Scapular abductors (protraction) keep the scapulae separated to the scapulae don't wing when articulating and maintaining the flat back position.

• Shoulder extensors pull the carriage in with the spine flexors.

• Scapular depressors keep the shoulders down away from the ears throughout the entire exercise.

• Hip flexors assist to round the spine and tuck the hips.

• Hip extensors co-contract with the spinal stabilizers to keep the pelvis in neutral in the plank position.

• Knee extensors keep the knees straight.

• Plantar flexors keep the heels lifted up against the shoulder blocks.