ESSENCE
FOCUS
transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; gluteus maximus and hamstrings concentrically to lift pelvis and extend hips; obliques to prevent overextension in extended position; rectus abdominis and obliques concentrically to flex spine out of extension; latissimus dorsi and pectoralis major to stabilize shoulders as legs walk over; scapular stabilizers; muscles of forearm to stabilize wrists and hands
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do not attempt if shoulders have been injured or are unstable since they will be placed in full extension while supporting weight of body
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maintain support around shoulder girdle and arms to protect wrist, elbow and shoulder joints
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engage gluteus maximus and hamstrings to extend hips and stabilize pelvis and lumbar spine while lifting to inverted position
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work abdominals and spinal extensors equally to stabilize torso in neutral while inverted
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maintain abdominal connection in extension to prevent severe overextension of lumbar spine
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maintain ankles in dorsiflexed position to hold onto strut and support weight of torso in extension
TARGET MUSCLES:
STABILITY: spine during articulation; scapulae and arms; shoulders in extreme range of motion MOBILITY:
spinal articulation; hip flexion and extension
BALANCE:
in inverted position to prevent torso swaying
COORDINATION:
complex sequence of movement with breath
4. legs into splits
5. rest ankles on strut
9. flex front leg
10. ankle on trapeze
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11. return to starting position I N T E R M E D I AT E & A D V A N C E D C A D I L L A C M A N U A L • E X E R C I S E S
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