Yoga mat or open floor
- On all fours, being with a neutral (slightly arched) spine
- Without losing your spinal position reach one arm overhead and kick the opposite leg straight back
- Hold for a 2+ count
- Return to the starting position and perform on opposite limbs
Spinal position is the #1 problem with this exercise. Most people arch their backs too much as they extend their limbs outwards. If this keeps happening to you try balancing something on your lower back, a foam roller works well for this. The foam roller will cue you to stabilize by rolling off as your spine moves.
Progressions / Regressions:
If this is too challenging:
- Try moving one limb at a time while stabilizing your spine
If you want more of a challenge:
- Balance a foam roller on your low back to improve stability
- Add resistance by looping a band around your foot and holding it in the opposite hand
- Try starting from all 4s but with your knees slightly elevated from the ground (about 1 inch). This dramatically increases the need to stabilize.