Dance Anatomy & Kinesiology

137

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle group: Spinal extensors
Muscles emphasized: Upper back extensors

Joint movement: Cervical and thoracic spinal extension

H. Scarecrow
(Reformer)

Sit on the carriage with the knees

bent and the feet flat on the

headrest while the arms are at

shoulder height with the elbows

extended. Hold the straps in the

hands with the palms facing down.

Pull the elbows back slightly behind

the shoulders, externally rotate at

the shoulder so that the palms face

front, hyperextend the upper back

as the arms reach overhead, pause,

and reverse the pattern to slowly

return to the starting position.

(Keep the pelvis and low lumbar

spine stationary, emphasizing

movement and muscular work in

the upper back. Keep elbows at

shoulder height and maintain about

90° of elbow flexion during the

shoulder rotation phase.)

1. Increase range of motion of arch
   in the upper back.


2. Increase spring resistance from
   very light to light.


3. Add slight rotation of the torso
   as the arms reach overhead.

(continued)

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