Maintain Alignment Opposite Arms & Legs

Foundation “Maintain Alignment”: Opposite Arm and Leg Reach


Foundations: Maintain “everything” in alignment!

Quick Intro: Opposite Arm & Leg Reach


What’s it good for? โ 

๐ŸŒŸย  Increasing awareness of how deep abdominal activation works with more superficial systems to create stability of the spine, pelvis and shoulders.

๐ŸŒŸ Want to know the names of everything involved?ย  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

๐ŸŒŸ Your starting position is on all fours with your wrists under your shoulders and knees under your hips.

๐ŸŒŸ Pull in your abdominals (Pregnant Cat: see here)

๐ŸŒŸ Keeping your shoulders, torso and hips stable, lift one leg and opposite arm.

๐ŸŒŸ Begin by mastering the single leg and single arm versions first.

๐ŸŒŸ reach one arm and the opposite leg out at the same time whilst maintaining stability of the spine.


Hints & Tips:

๐ŸŒŸย Focus on lengthening out your arms and legs rather than lifting them up.

๐ŸŒŸ Remember the Michelle Larsonโ€™s Pregnant Cat abdominal activation exercise?ย  Pull your kittens up away from the pavement, up towards your spine before starting this exercise.

๐ŸŒŸ 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.

๐ŸŒŸ Have a friend place a roller or a dowel along your spine.ย  ย Try to recreate those sensations without the dowel.


Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…


Miguel ๐Ÿ™‚

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