Foundations:

Foundations: Maintain “everything” in alignment!

Quick Intro: Opposite Arm & Leg Reach

What’s it good for? ⁠

🌟  Increasing awareness of how deep abdominal activation works with more superficial systems to create stability of the spine, pelvis and shoulders.

🌟 Want to know the names of everything involved?  If you’re interested, here’s a list:

• Deep Longitudinal Sling System: erector spinae, quadratus lumborum, thoracolumbar fascia, sacrotuberous ligament, biceps femoris, gastrocnemius, plantar fascia.
• Anterior Oblique Sling System: serratus anterior, external oblique abdominals, contralateral internal oblique abdominals, contralateral adductors.
• Posterior oblique Sling System: latissimus dorsi, contralateral gluteus maximus.
• lateral System: quadratus lumborum, gluteus maximus, contralateral adductors

A quick “how to”…

Opposite Arm & Leg Reach

🌟 Your starting position is on all fours with your wrists under your shoulders and knees under your hips.

🌟 Pull in your abdominals (Pregnant Cat: see here)

🌟 Keeping your shoulders, torso and hips stable, lift one leg and opposite arm.

🌟 Begin by mastering the single leg and single arm versions first.

🌟 reach one arm and the opposite leg out at the same time whilst maintaining stability of the spine.

Hints & Tips:

🌟 Focus on lengthening out your arms and legs rather than lifting them up.

🌟 Remember the Michelle Larson’s Pregnant Cat abdominal activation exercise?  Pull your kittens up away from the pavement, up towards your spine before starting this exercise.

🌟 Take note of the sensations as you line up the back of your head, shoulders and pelvis as you reach out your arms and leg.

🌟 Have a friend place a roller or a dowel along your spine.   Try to recreate those sensations without the dowel.

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…

Miguel 🙂