
28 Mar Foundation “Maintain Alignment”: Opposite Arm and Leg Reach
Foundations:
Foundations: Maintain “everything” in alignment!
Quick Intro: Opposite Arm & Leg Reach
What’s it good for? โ
๐ย Increasing awareness of how deep abdominal activation works with more superficial systems to create stability of the spine, pelvis and shoulders.
๐ 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
๐ Your starting position is on all fours with your wrists under your shoulders and knees under your hips.
๐ Pull in your abdominals (Pregnant Cat: see here)
๐ Keeping your shoulders, torso and hips stable, lift one leg and opposite arm.
๐ Begin by mastering the single leg and single arm versions first.
๐ reach one arm and the opposite leg out at the same time whilst maintaining stability of the spine.
Hints & Tips:
๐ย Focus on lengthening out your arms and legs rather than lifting them up.
๐ Remember the Michelle Larsonโs Pregnant Cat abdominal activation exercise?ย Pull your kittens up away from the pavement, up towards your spine before starting this exercise.
๐ 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.
๐ 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 ๐ – or leave a comment at the bottom of the post – see you there…
Miguel ๐
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