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Activity: Spinal stability: 4-point kneel with extremities

7-2013

Summary:

A basic spinal stabilization exercise from 4-point kneeling (hands and knees)

Description:

  • start in 4-point kneeling (hands and knees), keeping the head, neck and spine in a neutral position
  • lift the opposite arm and leg 90 degrees, without moving the spine or pelvis.
  • hold for up to 5 seconds, and return to the start position
  • repeat as instructed
  • NOTE: the activation of deep abdominal, pelvic and spinal stabilizers can be incorporated, as needed

Tags: spinal stabilizers, stabilization, neutral, airplane, airplanes, hip extension, transversus, core, multifidii, multifidus, bird, dog