Endured) 123 advanced Jackknife  (continued) specified muscle tissues Spinal flexors: rectus abdominis, exterior indirect, inner indirect Spinal extensors: erector spinae (spinalis, longissimus, iliocostalis), semispinalis, deep posterior spinal team Hip flexors: iliopsoas, rectus femoris, sartorius, tensor fasciae latae, pectineus Hip extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris) Accompanying muscle tissue Anterior spinal stabilizer: transversus abdominis Hip adductors: adductor longus, adductor brevis, adductor magnus, gracilis Knee extensors: quadriceps femoris Ankle–foot plantar flexors: gastrocnemius, soleus Shoulder extensors: latissimus dorsi, teres significant, posterior deltoid strategy Cues • Draw the stomach wall in towards your backbone to assist hold the pelvis sturdy and stop undesired arching of the back because the hip flexors carry the legs out after which elevate the legs to vertical in step 1. • Early in step 2, use the abdominals to posteriorly tilt the pelvis and curl the backbone sequentially off the mat, ranging from the ground. additionally use the hip extensors to maintain the legs on a diagonal rather than letting them drop to the mat after which to elevate the legs towards the ceiling overdue in step 2. • because the legs upward push, concurrently press the hands into the mat to take advantage of the shoulder extensors to convey the higher trunk ahead whereas the spinal extensors aid prolong the again towards the ceiling so the ft are over the face yet many of the bodyweight is supported through the shoulders. • regulate the physique because it lowers again to the beginning place in step three. concentrate on utilizing the abdominals to manage the discharge of the posterior tilt to a impartial place towards the top of the circulate. • in the course of the move, ponder lightly pulling the internal thighs jointly to turn on the hip adductors, because the knee extensors maintain the knees immediately and the ankle–foot plantar flexors aspect the ft to accomplish a protracted, arrowlike leg line. • think. because the identify implies, similar to establishing and shutting a jackknife might be beneficial in attaining the specified certain beginning (extension) and shutting (flexion) on the hip joint. 124 Jackknife stocks the various merits of Rollover With Legs unfold (page 112), akin to a dynamic stretch for the hamstrings and reduce spinal extensors. however it bargains a better spinal articulation problem by way of incorporating extension of the backbone among levels of flexion and larger stability ability whilst either legs are lifted to the ceiling. This use of spinal extension is useful for spinal muscle stability and is a helpful respite for the various different Pilates routines that concentrate on spinal flexion on my own. amendment Use the palms to help the pelvis as proven, and produce the toes overhead purely so far as back and hamstring flexibility let. this variation reduces the burden borne by means of the neck. even if, discuss with your general practitioner to determine if this workout or its amendment is acceptable for you. Jackknife amendment. version E4827/Isacowitz/Fig.