Lower Back Exercises: Quadruped Extensions

Video Transcript

"We're going to work right now with quadruped extensions, so make sure that you have cat and cat rolling down pat before you, and have the spine nice and warmed up before you try this. So we'll assume the position that we would for cat, on all fours hence the name "quad," and hands right underneath the shoulders, knees right underneath the hips. You might even practice a few times of rounding navel to spine and extending and stretching all vertebrae, because now we're going to create a balance challenge by extending the opposite arm and opposite leg. So take a big exhale, and as you inhale extend out, and exhale back down, and then the other side. Take a moment to make sure you've got your balance and you're supporting your core and your low back with your center of gravity, and exhale, and inhale, extend. Try to reach through your fingers and your toes so you think of elongation and not arching in the back, and release. And extend, and once you think you've got this down pat and you know you're not wobbly with your balance, you can add in a curl and facilitate the front half of the body in the abdominal area, and extend and release, and just even it out on the other side, extend, you flex, exhale and extend. Keep a nice, soft neck. You don't want to have any crinkles in the back of the neck. Neutral posture everywhere, and release. Good way to work in mobility and range of motion for the spine. "