Body Position
Prone, arms outstretched overhead, hands slightly wider than shoulder, Neutral spine
Movement/Breathing
Inhale to prepare, allowing abdomen to gently lift off floor. exhale, reaching one leg and the opposite arm away until they hover off the floor. maintain shoulders away from ears. inhale, lowering arm and leg back down to the floor. repeat other side
Variation
Lift just one arm or leg lift same arm and leg with minimal hip or shoulder rotation. modify by lying on long box (increased challenge for core stability) Prone on long box; increase
Cueing
Axial elongation, shoulder organisation, shoulders wide integration of ribs with pelvis
Watch for
Loss of axial length, loss of support from core musculature, lumbar spine extension , scapular elevation. elbows bending
Muscle Focus
Back extension, hip/arm extension, core stability, pelvic floor, deep abdominals, glutes
Pathologies
Lower back pain, kyphotic thoracics, protracted shoulders → postural correction and education, hypermobile Lx
Purpose
Hip opening and strengthening into extension of the hip and shoulder; if range of movement is not sufficient in the shoulder joint, starting position might be on the long box to elevate the upper body and to help with extending arms as far as possible over head.
