Start Position:
Begin in a quadruped position, with your hands directly under your shoulders and your knees under your hips. Optional: place a ball under hand. Keep your spine neutral and your core gently engaged.
Action:
- Extend: Exhale as you extend one arm forward and the opposite leg straight back. Keep both parallel to the ground, maintaining a stable and neutral spine.
- Hold: Pause briefly at the top, focusing on lengthening through your fingertips and toes while keeping your hips level.
- Return: Inhale as you lower your arm and leg back to the starting position.
- Repeat: Alternate sides, extending the opposite arm and leg for the desired number of repetitions.
Purpose:
- Builds core stability and balance.
- Strengthens the back, shoulders, and glutes.
- Enhances coordination and cross-body movement patterns.
Note of Precaution:
- Avoid arching your back or allowing your hips to tilt—keep your movements controlled and your torso stable.
- Reduce your range of motion if needed to maintain proper form.
- Stop if you feel pain or discomfort, and consult a physical therapist if necessary.
