Purpose
To
stabilize your spine.
Starting Position
(Figure 1)
-
Get on all fours
-
Hands directly
under shoulders
-
Knees directly
under hips
-
Head stays in
line with your spine.
-
Push your belly
button slightly to the floor, to create a small arch in your back.
-
Lift your
ribcage up slightly.
-
Pull your
abdominal muscles in to keep that position.
Movement
-
Take a deep
breath and hold it.
-
At the same time
(Figure 2):
-
With your thumb up, lift your
left arm at 45 degrees from your head to the level of your shoulder.
-
Raise your right leg to the
level of your hip, while pressing your heel straight out behind you.
-
Hold 10 seconds.
-
As you exhale,
lower slowly, without losing your form!
-
Repeat on the
opposite side (right arm, left leg).
|
Pace |
2
seconds up
Hold 10 seconds
2
seconds down |
|
|
Reps |
Repeat 10
times |
|
|
Sets |
2 |
|
|
|
|
|
|
Tips
-
Relax neck
and shoulders.
-
Keep your
spine in alignment.
-
It is easy
to lose your form with this exercise. Concentrate on holding your
form throughout the exercise.
General
Caution and Disclaimer
As with any
exercise, always exercise caution. If you have any concern about
your ability to perform an exercise, consult your physician first.
If an exercise begins to hurt you in any way, discontinue the exercise
immediately.
© 2005,
Shadyside Center for Health
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Figure 1
Figure 2 |