Complete Spine Corrector
Original copyright © 2004 by Merrithew International Inc., Toronto, Canada. Reprinted 2024, 2023, 2021, 2020, 2019, 2018, 2017, 2016, 2015, 2014, 2012, 2010, 2008, 2006.
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Scapular Movement & Stabilization
SCAPULAR MOVEMENT & STABILIZATION
PRINCIPLE EXPLAINED
Stabilizing the scapulae (shoulder blades) on the rib cage is extremely important as they serve as an anchor for the arms as well as support the cervical spine. When this is not done, there is a tendency to overwork the muscles around the neck and shoulders.
Be aware of scapular stabilization at all times: a) when the spine is neutral and the arms are resting; b) when the spine is flexing or extending; c) when the arms are moving in any direction. Due to the lack of direct bony attachment to the rib cage and spine, the scapulae have a great deal of mobility. In making a greater range of motion available to the arms, the scapulae can glide upward (elevation), downward (depression), inward (retraction) and outward (protraction), can rotate upward or downward, or perform any combination of the above.
Through the whole shoulder girdle, a sense of stability, not rigidity, should always be maintained. A sense of width should be maintained
Elevation & Depression
The shoulders should not be allowed to give in to excessive movements. The scapulae should lie flat on the rib cage and glide across it without winging markedly (this refers to the medial border of the scapulae coming away from the rib cage). Keep in mind that the scapulae will react to movements of the arms and thoracic spine. For example, the scapulae will naturally elevate and upwardly rotate during overhead movements and protract during thoracic flexion.
Be aware that a neutral placement of the scapulae may be slightly different from a particular individual’s natural resting position. An ideal working alignment must be established for each individual. Scapular stabilization should be part of the initiation of all exercises, and established before the movement of exercise begins. When flexing the torso off the mat from a supine position, scapular stabilization will discourage neck tension and excessive protraction of the scapulae and medial rotation of the humeri. Spinal extension should be initiated with stabilization of the scapulae while reaching the top of the head away from the tailbone. This limits the tendency to over-exaggerate movements and decrease dynamic stability through the whole upper kinetic chain.
Throughout this manual, when describing the exercises, we will refer to the scapular stabilizers collectively rather than naming individual muscles. The focus is on serratus anterior, trapezius, rhomboids, levator scapulae and pectoralis minor.
Retraction
Scapular
Head & Cervical Placement
HEAD & CERVICAL PLACEMENT PRINCIPLE EXPLAINED
The cervical spine should hold its natural curve and the skull should balance directly above the shoulders when vertical. This relationship should also be maintained in all other starting positions.
If there is a kyphosis (overflexion of the thoracic spine) or forward head posture, pads or foam cushions may be necessary in supine position to prevent the cervical spine from overextending and creating unnecessary tension.
In most instances, the cervical spine should continue the line created by the thoracic spine during flexion, extension, lateral flexion and rotation. The idea of cranio-vertebral flexion should be incorporated anytime the thoracic spine moves into flexion. When flexing the upper torso from a supine position, focus on creating thoracic flexion and not overemphasizing cervical flexion. Cranio-vertebral flexion should come from lengthening the back of the neck away from the shoulders and flexing the cranium on the first two vertebrae of the cervical spine. Once cranio-vertebral flexion has been achieved, continue to slightly flex the cervical spine and then develop thoracic flexion.
In ideal cervical flexion, avoid jamming the chin into the chest. There should be enough room between chin and chest to fit a small fist.
When extending the upper torso from a prone position, pay particular attention to maintaining an even extension from the thoracic through the cervical spine. Avoid lifting the head too high and creating overextension and compression of the cervical spine.
Be aware that the eyeline will affect the cervical placement. When flexing the upper torso from supine, the eyeline should be appropriate for the amount of flexion to maintain proper alignment through the cervical spine. In thoracic extension, the focus should follow the same guidelines. When sitting in neutral, and through all movements, the gaze should ensure that the head, cervical and thoracic spine remain aligned.
& Cervical Placement
overflexion of cervical
correct upper body flexion
overextension of cervical
neutral cervical alignment
cranio-vertebral flexion
Head
Breathing Side
STARTING POSITION
Seated on step, facing side. Both legs flexed in mermaid position. Leg closest to barrel laterally rotated and resting in front of step.
Other leg medially rotated and resting on mat. One hand resting on barrel, palm up; other hand resting at side. Scapulae stabilized.
EXERCISE
INHALE start to lean out over barrel, reaching arm farthest from barrel out to side.
EXHALE reach bottom arm away and slide torso out until completely resting on barrel in lateral flexion with head resting on bottom arm. Simultaneously, reach top arm overhead.
INHALE breathe into top side of rib cage.
EXHALE rotate upper torso forward, allowing top arm to relax toward mat, turning head toward back if comfortable.
INHALE breathe into back of rib cage.
EXHALE rotate upper torso back so torso faces away from barrel, allowing top arm to open out to side, passing through laterally flexed position.
INHALE breathe into sides of rib cage.
EXHALE rotate torso to laterally flexed position, top arm overhead.
INHALE reach top arm toward ceiling.
EXHALE reach top arm out to side, and lengthen torso to begin coming back up to sitting. Continue all the way up, lowering arm.
Complete 1 repetition to each side.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; abdominals and erector spinae to prevent forward flexion or extension during lateral flexion; top side internal and external obliques eccentrically on lateral flexion, concentrically on return; top side external and bottom side internal obliques concentrically on rotation forward; erector spinae concentrically on return through center; top side external and bottom side internal obliques eccentrically during rotation back; scapular stabilizers
STABILITY: spine during articulation and rotation; scapulae
MOBILITY: spinal articulation and rotation
7. return to lateral flexion
8. reach top arm 9. begin coming back up
1. starting position
2. lean 3. laterally flex over barrel
Breathing Side
STARTING POSITION
Seated on apex, facing away from step. Arms straight, extended behind body, hands on corners of step. Weight back of sit-bones, lumbar spine slightly flexed, thoracic spine lengthened. Legs straight, adducted, parallel and flexed at hip to be as close to torso as possible. Scapulae stabilized.
EXERCISE
To prepare, inhale...
EXHALE reach one leg into extension at hip, bringing other leg into flexion at hip, pulsing twice with breath.
INHALE start to switch legs so they pass by each other.
EXHALE reach second leg into extension at hip, other leg into flexion, pulsing twice.
INHALE start to switch legs so they pass by each other.
Complete 8 – 10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to maintain lumbar flexion and pelvic stability; upper and mid-back erector spinae to maintain lengthened thoracic; obliques and multifidus to prevent rotation of pelvis against reciprocal leg movement; hip flexors on one side eccentrically as leg reaches away from torso, concentrically as leg hinges toward torso; scapular stabilizers (particularly rhomboids, mid and low trapezius) along with latissimus dorsi and teres major to prevent sinking into shoulders
STABILITY: torso; scapulae, shoulders and arms
MOBILITY: hip flexion and extension
ENDURANCE: stabilizers of torso, scapulae, shoulders and arms
FOCUS
w allow hip flexors to lengthen as legs lower; avoid gripping and losing pelvic stability
w keep front of shoulders open and scapulae stabilized to avoid sinking into shoulders
w maintain oblique connection to prevent pelvis from rotating or tilting anteriorly
MODIFICATION
1. LATERALLY ROTATED. Complete exercise maintaining lateral rotation at hip joints throughout.
2. scissor legs
3. switch legs
return
1. starting position
Scissors
STARTING POSITION
Spine extended with pubic bone on apex, facing away from step. Legs straight, laterally rotated and abducted just wider than shoulder- distance apart, extended at hips. Hands on mat slightly wider than shoulders, arms long, keeping torso lifted. Scapulae stabilized.
EXERCISE
To prepare, inhale...
EXHALE maintain bow shape with spine and hips in extension and initiate by reaching legs back and up to rock torso forward. Allow elbows to flex.
INHALE maintain bow shape and scapular stabilization, and extend elbows to rock torso up to starting position.
Complete 5 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; erector spinae, gluteus maximus and hamstrings isometrically to maintain extension; obliques to prevent overextension of lumbar; scapular stabilizers
STABILITY: spine and hips in extension; scapulae
ENDURANCE: spinal and hip extensors to maintain bow shape
FOCUS
w engage obliques constantly during spinal extension to prevent overextension of lumbar spine
w maintain scapular stabilization throughout
w initiate rock forward by reaching legs back and up, not by dropping head and shoulders
w start with torso only as high as abdominal support and scapular stabilization can be maintained
w avoid overextension of cervical spine
w emphasize hip extension
2. rock forward
Swan Dive
1. starting position
3. return
Side Leg Lifts
1. TOP LEG ABDUCTION
STARTING POSITION
Side-lying on barrel, side of pelvis directly on top of apex. Pelvis and spine neutral. Legs straight, adducted and parallel, above step and in line with torso, ankles plantar flexed, toes gently pointed. Bottom arm flexed, forearm on mat, palm down. Top arm at side. Scapulae stabilized.
EXERCISE
INHALE maintain plantar flexion and abduct top leg as far as pelvic stability and parallel legs can be maintained.
EXHALE dorsiflex ankle and adduct top leg to bottom leg.
Complete 5 – 10 repetitions on each side.
4. adduct top leg
5. plantar flex ankle
2. abduct top leg
Top Leg Abduction
1. starting position
3. dorsiflex ankle
STARTING POSITION
Push-up position, facing mat, one long line from feet to head, pelvis and spine neutral. Legs straight, adducted and parallel, weight on balls of feet. Arms straight, hands on top of barrel in front of apex, directly under shoulders, fingers pointing forward. Scapulae stabilized.
EXERCISE
INHALE for three counts. Flex elbows more with each count, angling elbows diagonally back to lower torso toward barrel. Maintain neutral spine.
EXHALE extend elbows to full push-up position.
Complete 5 – 10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to prevent extension; gluteus maximus, hamstrings and hip adductors isometrically to stabilize pelvis on femurs; triceps and pectoralis major eccentrically as body lowers, concentrically to press up; scapular stabilizers, especially serratus anterior
STABILITY: torso; pelvis on femurs; scapulae
ENDURANCE: torso and scapular stabilizers
FOCUS
w maintain stabilization of torso to avoid flexing or overextending lumbar spine
w pull patellae up with quadriceps
w stay wide across shoulder girdle and focus on scapular stabilization
w maintain cervical spine in neutral; continue line of rest of spine
w maintain adduction of legs to help stabilize pelvis on femurs
w avoid pelvis lifting or sinking out of neutral
w allow scapulae to move, while still stabilizing
2. flex elbows
1. starting position
3. extend elbows
Push Up
1. starting position (shown with hands holding handles)
2. flex elbows
3. extend elbows
Modification 3, Arabesque
STARTING POSITION
Reverse push-up position, face up. Arms straight, hands forward of apex of barrel, supporting torso, scapulae stabilized. Legs extended, adducted and laterally rotated, ankles plantar flexed, toes gently pointed. Pelvis lifted. One line from feet to lower rib cage. Slight thoracic flexion to prevent overextending shoulders.
EXERCISE
To prepare, inhale...
EXHALE flex one hip and reach leg as high as stable pelvis and spine can be maintained.
INHALE dorsiflex ankle and lower leg to just above mat.
Repeat lower and lift three times, plantar flexing ankle on last repetition to place foot on mat.
Complete 3 – 6 repetitions on each side.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques to maintain slight thoracic flexion; obliques to maintain pelvic stability; obliques and multifidus to resist rotation; gluteus maximus and hamstrings isometrically to maintain stability of pelvis on supporting femur; hip flexors concentrically as leg lifts, eccentrically as leg lowers; scapular stabilizers; latissimus dorsi and teres major to stabilize shoulders
STABILITY: torso; supporting hip in extension; scapulae and arms
MOBILITY: hip flexion and extension; ankle dorsiflexion and plantar flexion
COORDINATION: hip and ankle movements with breath
ENDURANCE: stabilizers of torso, scapulae, shoulder and arms
6. lift other leg
7. dorsiflex and lower leg
8. plantar flex and lift leg
3. dorsiflex and lower leg
1. starting position
2. lift one leg
Leg Pull
Complete Spine Corrector
