Start Position:
Begin standing tall with your feet hip-width apart. Fold your hands together in front of your chest. Keep your shoulders relaxed, posture upright, and ribs anchored down to maintain a stable core.
Action:
- Step Forward into Lunge with PNF Motion:
- Exhale as you step forward with one leg, lowering your hips until both knees form 90-degree angles. Your back knee should hover just above the ground, and your front knee should stay directly over your ankle.
- As you lunge, move your hands diagonally across your body toward the ceiling. Keep your rib anchors engaged to prevent arching or flaring.
- Return to Start:
- Inhale as you push through your front heel to return to standing. Simultaneously, bring your hands back to the starting position at your chest, maintaining the rib anchors.
- Repeat:
- Alternate legs, stepping forward into the lunge and performing the PNF motion with each repetition.
Purpose:
- Strengthens legs, glutes, and core.
- Enhances balance, coordination, and functional movement patterns.
- Improves core stability with the focus on maintaining rib anchors during dynamic movement.
Note of Precaution:
- Keep your torso upright and avoid leaning forward or allowing your ribs to flare during the lunge.
- Ensure your front knee stays directly over your ankle and doesn’t extend past your toes.
- Perform the movement with control to maintain proper form and balance.
- If you feel pain or discomfort, stop and consult a physical therapist.
