Arm and Leg Extension on Knees

This exercise is about stabilizing your torso and finding balance while also finding extension and movement in your joints.

Step by step instructions

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Exercise Steps 1

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Begin on your hands and knees. Your knees should be under your hips and your hands under your shoulders.

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Exercise Steps 2

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Pull your abs in to stabilize the torso as you reach your right hand and left foot along the floor until they're straight.

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Exercise Steps 3

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Lift your right arm and left leg as high as you can while maintaining a stable torso.

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Exercise Steps 4

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Lower your arm and leg, returning it to the start position.

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Exercise Steps 5

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Switch sides.

Mistakes and Tips

  1. To modify, make the curl and extension smaller and concentrate on your breath.
  2. Stretches the spine while strengthening the abdominals. It can also help relieve back pain.
  3. Begin by releasing and engaging your abdominals while on your hands and knees. Once you have this awareness begin to use your breath and abdominals to move the spine.