This exercise is designed to help challenge your deep core, glutes, shoulder and neck stability muscles in 4 point kneeling. When the stability muscles are weak it can lead to dysfunction, tightness, pain and injury. Therefore it is important to keep these muscles strong for good back, hip, shoulder and neck health. 4 point uses gravity to challenge the muscles and encourage strength developments.
Demonstration and Instructions
Set Neutral Spine, Breathing and Deep Core activation. As you breathe OUT slowly slide one leg straight out behind you along the floor. Do not allow your back to arch or to let one hip drop down towards the ground. As you breathe IN slowly return the leg back to your starting position. You should maintain your deep core activation throughout the movement and make sure your shoulders do not sink. Then repeat on the other side.
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