Exercise Database

Starting Position

Starting on all fours (hands and knees on an exercise mat) positioning your knees underneath your hips and your hands directly underneath your shoulders with fingers pointing forward.

Engage your core and abdominal muscles and focus on keeping a neutral spine throughout, avoiding any excessive sagging or arching.

Movement

The goal of this movement is to move the opposite arm and leg simultaneously. Begin by slowly extending the left leg until it is full extended (near parallel to the floor), ensuring you do not rotate at the hip.

Simultaenously, the right arm should raise and straighten until it is near parallel to the floor. Once again, try to avoid allowing the shoulder or torso to rotate. The head should remain in line with the spine throughout the movement (only raise the arm and leg to a height that allow you to maintain the shoulders and pelvis in parallel to one another, the core engaged and the spine in neutral position).

Slowly lower arm and leg back to starting kneeling position, then repeat on other side of the body.