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Neck and arms
Your cervical extensors
engage to extend your neck,
and your cervical exors
engage while lengthening to
stabilize your neck, preventing
throwing your head back and
creating an even curve in your
spine. Your posterior deltoids,
latissimus dorsi, and teres
major muscles engage to
extend your shoulders,
while your triceps extend
your elbows.
ALIGNMENT
As you lift your shoulders and
legs, focus on elongating your
spine. Reach the crown of your
head forward and upward, and
aim for an even-feeling curve
all the way along your spine,
including in your neck.
Gaze
forward
Shoulder blades
reach together
Lengthen
spine as
you lift
Arms
reach back
Stabilize
neck into
even curve
Toes
pointed
KEY
Joints
Muscles
Engaging
Engaging while
stretching
Stretching
Splenius muscles
Sternocleidomastoid
Longus muscles
Deltoids
Triceps brachii
Elbow
Biceps brachii
Spinal extensors
Spine
Serratus anterior
Pectoralis major
Rectus abdominis
Quadratus lumborum
Torso
Your spinal extensors engage
while your abdominals and
pectoralis major stretch. Your
middle and lower trapezius
engage with your rhomboids to
retract your scapulae, while your
serratus anterior muscles
engage to help stabilize them.
Hip
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