Basic exercise: alternating quadruped dynamic extension of arms and legs (also known as horse stance)

The quadruped alternating arm and leg extension is a great exercise that targets the deep stabilization muscles in 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.

This is an excellent and beneficial exercise for anyone, especially those who have been told they have a “weak core” and others who play recreational or competitive athletics. The alternate arm and leg extension is ideal for improving your skills in golf, tennis, lacrosse, and any other sport that involves rotation through the spine.

To perform this exercise:

1. Begin by placing your hands and knees on the floor.
2. Strengthen your abs (pull your belly button towards your spine).
3. Place your wrists directly under your shoulders and your knees directly under your hips.
4. Keep your back straight and flat with your eyes fixed on the ground. Visualize swinging a broom along your spine (across). For best results, you can even place a stick along your spine. The goal is to keep your back and hips straight while doing the exercise so that the pole doesn’t fall to the ground.
5. Your legs should be parallel and your elbows should remain turned toward your thighs with your fingers pointing forward.
6. From this position, inhale and lift your right arm up and out at a 45 degree angle (thumb pointing up, see photo) while simultaneously lifting your left leg as high as you can and in full extension without allowing it to pelvis sway. on each side.
7. Hold the position for 5 seconds.
8. During this extension, continue to keep your back flat. Don’t let the broomstick fall off your back.
9. Exhale and tuck your elbow and knee under your torso so that the elbow passes through the knee. Use your abs to push him to the end of the movement.
10. Repeat one set on one side, rest briefly, and repeat on the other side.
11. Perform 10-15 reps slowly for 1-2 sets

Notes:

* You can use a measuring stick, broom, 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 while balancing on a 1/2 foam roller, dyna-disc, or BOSU ball.

In good health,