Kneeling Mermaid
Beginner (3/10)equipment.cadillac/trapeze_table
Position: KneelingEnergy: 3/10~60s
Cueing
Kneel sideways to the bar; reach over with opposite arm while pushing bar away; maintain axial elongation.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
SternocleidomastoidRectus Abdominis
Secondary Muscles
External ObliquesInternal ObliquesTransverse Abdominis
Regressions
Sit on heels or box; smaller side reach; keep arm lower.
Progressions
Add rotation; deepen the stretch; move faster with breath.
Common Errors
Hip shifting; collapsing chest; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
