Abdominal Exercises: Quadruped Extension

Video Transcript

"We're going to work by coming into the quadruped extended pose here and on all fours beginning the movement and always take a moment to roll in, and extend, working a little range of motion through the spine. So you know where your active range motion is so if you have any limitations, if the low back says don't do it, don't do it. We're going to inhale and extend out one arm and opposite leg and we're really going to scoop out the naval, round in curl and release. Try to maintain neutral cervical posture. Bring it down and inhale and exhale, curl in, and if you can get an elbow to the knee, that's good but try to make sure you really scoop out through here and keep a nice long neck and lower. Take a moment to hit neutral position with knees right underneath the hips, wrists, elbow and shoulder all lined up and inhale and now exhale on flection. Rounding navel to spine, and inhale and exhale down. Inhale out, and flex, maintaining neutral neck and pelvic posture and release. You can shoot for 10 reps on each side, just work your way up and maintain that neutral, cervical and pelvic posture throughout. "