A great exercise to target your deep stabilization muscles is the quadruped alternate arm and leg extension. The emphasis is placed on your abdominals and spine. This will increase strength and endurance in the lower back muscles and prevent injury.
Anyone can perform this exercise, particularly those who were told that they are able to. “weak core”For those who are competitive or recreational athletes. You can improve your golf, tennis and lacrosse skills by using the alternating arm/leg extension.
This is how to do it:
- Start by laying your hands on the ground.
- Keep your abs straighten and your belly button toward your spine.
- Your wrists should be directly under your shoulders, and your knees below your hips.
- Your back should be straight, flat and your eyes on the ground. Think about balancing a stick of broomstick (lengthwise) along your spine. For greater results you could even position a stick parallel to your spine. Keep your spine straight and keep your hips aligned while doing the exercise to ensure the stick is not thrown to the floor.
- You should keep your legs parallel to your hips. Your elbows should not be turned toward your thighs.
- Inhale from this position and lift your right hand up to 45 degrees (with your thumb pointed up-see photo). While you raise your left leg up to full extension, keep your pelvis straight.
- Position for five seconds.
- Keep your back straight during this extension. Keep the broomstick stick from falling off your back.
- Take a deep breath and inhale. Tuck your elbow under your torso and your knees so your elbow extends past your knee. To pull yourself to the finish, use your abdominals.
- You can repeat the set one side and then rest for a moment before moving on to the next side.
- Slowly do 10-15 reps for 2-3 sets.
Notes:
* You can use a yard stick, broomstick, etc.- anything that will sit along the length of your spine.
* Remember to brace your abdominal muscles throughout the entire exercise.
* Remember to breath 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,