Quadruped Push Up Plus – On Forearms, Chin Tuck

  • HOW: Begin the exercise by positioning yourself on your forearms and knees in a modified quadruped position, shoulders stacked over elbows and hips over knees. Perform a chin tuck and maintain that head/neck position the entire time. Then perform a push-up plus by pushing into the ground through your forearms - separating your shoulder blades from one another and moving your chest away from the ground. Reverse the motion by letting your shoulder blades come together and your chest drop towards the ground. Repeat
  • FEEL: This should feel like a coordination exercise as you're focused on maintaining head and neck position while simultaneously moving your shoulder blades. You may feel a gentle stretch from the bottom of your neck to the base of your skull. You may also feel your neck muscles working to maintain head position.
  • COMPENSATION: Do not move the rest of your body. Do not lose head/neck position as it should be parallel to the ground. Just move from your shoulder blades.

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