Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Spinal stability: 4-point kneel with extremities



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


  • 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