Straightening the spine in kneeling position - on all fours

Goal of the exercise:

  • Straight spine and head posture
  • Activation of the core stability
  • Stabilization of pelvis,hips, shoulders and shoulder blades
Default position
  • Kneel down, on all fours
  • Step forward with your left leg and right hand
  • Stretch your fingers
  • Direct your middle fingers forwards
  • Stretch out your head
  • Keep your chin closer to the neck
  • Straighten your spine
Phase 1
  • Breath into your lower stomach, sides and back side of your ribs and lower back
  • With exhale keep active the intra abdominal pressure, which you gained with the inhale
  • Keep your spine straight
  • Keep stretching your spine
  • Stretch your head out
  • Stay in the position and breath
Phase 2
  • After a while step forward again
  • Keep your lower legs at all times on the mat
  • Keep your trunk stabilized
  • Move only with your limbs
  • Repeat and crawl slowly and smoothly
Exercise video tutorial

Common mistakes

  • Lifting up shoulders
  • Using abdominal muscles to gain stability
  • Bending your head and chin pointing up
  • Bent cervical spine, slouched thoracic spine, curved lower back

How often to exercise

  • Exercise daily

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