Quadruped Alternating Shoulder Flexion

  • WHY: This exercise will help to teach you low back awareness, strengthen your back muscles, and promote trunk stability.
  • HOW: Get set-up on your hands and knees and place your spine in a neutral position between anterior and posterior pelvic tilt. While keeping the rest of your body still, lift one arm up off the ground and raise it forward reaching as far as you can while keeping your arm straight. Try to have your arm parallel to the ground if it feels ok. Slowly bring your hand down back to starting position and repeat on the other side.
  • FEEL: You should feel your back and stomach muscles working to keep your body still. You should feel the muscles around your shoulder and shoulder blade working to raise your arm up. Follow the video for other cues and tips.

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