Saturday, March 9, 2013

Day 252- Quadruped: Contralateral with Shoulder and Hip Extension and Flexion

This exercise adds a dynamic element to the contra lateral quadruped exercise

To do this exercise you will need a mat.  Start by standing on your hands and knees with your head reaching away from your tail.  Inhale into the back of the ribs and then exhale as you reach the right hand in front of you and the left leg behind you.  Inhale again as you bring the right elbow towards the left knee and then exhale as you reach the arm and leg away from the center.  Repeat 6-8 times on this side before changing sides.

Things to think about
Even though the arm and leg are moving the spine shouldn’t be.  Imagine that your arm and legs are pendulums swinging while the spine is long and suspended above.  Maintain the length of the neck without dropping the head forward.

Keep the standing leg and arm organized as your body gets tired these joints might start trying to rely on ligaments instead of the entire myofascial system.

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