Brunkow - turning from the back to the position on all fours

Goal of the exercise:

  • Straightening the back
Default position
  • Lay on your back
  • Place your left arm alongside your body, but bend your elbow and point your hand towards the ceiling
  • Place your right arm on the mat and bend it in your shoulder and elbow in a right angle
  • Keep both of your hands in a setting as if you held a tennis ball in both of your hands
  • Bend your knees
  • Keep your ankles in a ninety degree angle
Phase 1
  • Push up from your heels
  • Turn your head to the right side
  • Transfer the weight from the left leg, by lifting it up in the same position above the mat
Phase 2
  • Continue to push from your right heel and right elbow against the ground, until you turn into to your right side
Phase 3
  • Finish the rotation, until you are in position on all fours, remain to keep your hands in setting as if you hold a tennis ball, and ankles are in 90 degree angle
Phase 4
  • Return slowly to a default position where you lie on a back, repeat the whole exercise on both sides
Exercise video tutorial

Common mistakes

  • Not keeping a straight spine and neutral positions of the pelvis while lifting it up
  • Bending the trunk
  • Moving fast with your leg

How often to exercise

  • Exercise daily
  • You can incorporate the exercise into the daily activities

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