Part 8/13:
Promotes lateral stability. Start with knees bent, in a side-lying position, push into your forearm, lift hips, and hold. Progress to straight legs and inch the feet apart for increased challenge.
Repetitions: 3–5 sets of 8–10 second holds per side.
- Bird Dog
Develops coordination and posterior chain strength. On all fours, extend opposite arm and leg, keeping the spine neutral. Focus on pushing the ground away and holding tension.
Repetitions: 3–5 sets of 8–10 seconds per side.
Additional Movement & Stability Strategies
Neck Strengthening: Gentle resistance pushes via fists under the chin prevent forward head posture.
Toe & Foot Activation: Spreading toes enhances distal stability, propagating strength up the kinetic chain.