Holistic Fitness & Lifestyle
By Ruth Henao. C.P.T
This exercise is regarded as a safe exercise during recovery from a back injury.
Helps to improve stability and balance.
Relieves low back pain.
Promote proper posture.
Initial Position:
Kneel on a mat with knees hip-width apart.
Hands firmly on the floor in a straight line on top of your shoulders, forming a square with your body.
Final Position:
Extend one arm straight in front of you (thumb pointing up) while extending the opposite leg behind you, forming a straight line.
Hold for one second or so, then return to the initial position.
Levels:
Level 1: Knee on the floor.
Level 2: Engage abdominal muscles by adding elbow-to-knee touch.
Level 3: Forms a plank.
Tips:
Keep your toes pointing out.
Engage your abdomen, gluteus, and hamstrings.
Breathing:
Inhale while extending your arm out.
Exhale when contracting the abdomen and attempting to touch the knee with your elbow.
Repetitions: 8-12 on each side.
LEVEL 3 Forms a plank.
LEVEL 2 Elbow reaches to touch the opposite side knee.
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
BIRD DOG
Muscle Group: Lower back, gluteus, hamstrings and back.
LEVEL 1 One knee on the floor