“On All Fours” Exercises
1. “On All Fours” – Arms
Position:
Hands and knees on floor.
Movement:
In the “on all fours” position, tighten the abdominal muscles and flatten the back to maintain a “neutral spine” position. Next, slowly extend one arm in front of the body, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm. Perform a total of ___ repetitions*.
Repetitions and Sets:
*See personalized exercise prescription sheet.
“On All Fours” – Arms and Legs
Position:
Hands and knees on floor.
Movement:
In the “on all fours” position, tighten the abdominal muscles and flatten the back to maintain a “neutral spine” position. Next, slowly extend one arm in front of the body while simultaneously extending the opposite side leg backwards, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm and leg. Perform a total of ___ repetitions*.
Repetitions and Sets:
*See personalized exercise prescription sheet.