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Website design By BotEap.comThe quadruped alternating arm and leg extension is a great exercise that targets the deep stabilization muscles of your core. The emphasis is on the abs, spine, back (upper, middle, and lower), hip flexors, hip extensors, and glutes. It will help improve the strength and endurance of your lower back muscles and help prevent the possibility of injury.
Website design By BotEap.comThis is an excellent and beneficial exercise for anyone, especially those who have been told they have a “weak core” and others who are into recreational or competitive athletics. Alternate arm and leg extension is great for improving your skills in golf, tennis, lacrosse, and any other sport that involves spinal rotation.
Website design By BotEap.comTo perform this exercise:
* You can use a garden stick, broomstick, etc., anything that sits along your spine.
* Remember to strengthen your abdominal muscles throughout the exercise.
* Remember to breathe slowly throughout the exercise. Never hold your breath.
*To make this exercise more difficult, perform it while balancing on a 1/2 foam roller, dyna-disc, or BOSU ball. Website design By BotEap.comin good health,
- Start by placing your hands and knees on the floor.
- Tighten your abs (pull your belly button in towards your spine).
- Position your wrists directly below your shoulders and your knees directly below your hips.
- Keep your back straight and flat with your eyes fixed on the ground. Visualize yourself swinging a broomstick across your spine (longitudinally). For best results, you can even place a stick along your spine. The goal is to keep your back and hips straight as you do the exercise so the stick doesn’t fall to the ground.
- Your legs should be parallel and your elbows should remain turned towards your thighs with your fingers pointed forward.
- From this position, inhale and raise your right arm up and out at a 45-degree angle (thumb pointing up, see photo) while simultaneously raising your left leg as high as you can and to full extension without allowing the pelvis rock. on each side.
- Hold the position for 5 seconds.
- During this extension, continue to keep your back flat. Don’t let the broomstick fall off your back.
- Exhale and draw your elbow and knee under your torso so that your elbow goes past your knee. Use your abs to push yourself to the end of the movement.
- Repeat one set on one side, rest briefly, and repeat on the other side.
- Do 10-15 reps slowly for 1-2 sets
* You can use a garden stick, broomstick, etc., anything that sits along your spine.
* Remember to strengthen your abdominal muscles throughout the exercise.
* Remember to breathe slowly throughout the exercise. Never hold your breath.
*To make this exercise more difficult, perform it while balancing on a 1/2 foam roller, dyna-disc, or BOSU ball. Website design By BotEap.comin good health,
