Quadruped Position – Isometric Hold

HOW: Begin in an all fours position with your hands directly under your shoulders and your knees directly under your hips. From here, perform a small chin tuck as you think about pushing your hands into the ground slightly to engage the shoulder girdle. Also engage the core in the position by thinking of pushing your core out into a belt to get the cylindrical effect of core stability.   
  • FEEL: You should feel your core engage as you perform this exercise and stay strong through your upper extremity, core, and lower extremity. 
  • COMPENSATION: Keep your gaze down while performing this exercise to maintain a slight chin tuck position and avoid excessive cervical extension.

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