Elina Physical Therapy
  • Home
  • About
  • Services
  • Videos
  • Blog
  • Products we Love
  • Contact
  • Home
  • About
  • Services
  • Videos
  • Blog
  • Products we Love
  • Contact

Healthy and Active Pregnancy

Exercises in Quadruped

8/14/2017

0 Comments

 
Once you are able to find your neutral spine in quadruped, there are TONS of exercises you can do in quadruped.  Below I am going to post some very simple starter exercises that can be done in quadruped (in order of increasing difficulty)

Exercises in quadruped work on your balance, your core strength (abdominals, obliques, pelvic floor), your buttocks, your thighs.  

Expand for Exercise Pictures and Instructions
Quadruped Extension:
-Begin on your hands and knees; Hands should be shoulder width apart, wrists aligned under shoulders, and your knees aligned under your hips.
*Make sure you find your neutral spine before beginning (see the video on how to find neutral spine if you need help)
- Slowly extend your leg behind you and hold it for 5 breaths
*Make sure your leg is in line with the hip, not too far up and not out sideways
*Make sure you maintain your neutral spine as you do this, you don’t want too much of a hip shift so that you don’t cause back pain
 -Repeat with the opposite leg. Do 10-15 repetitions with each leg.

Quadruped Extension (with alternating arms):
-Begin on your hands and knees; Hands should be shoulder width apart, wrists aligned under shoulders, and your knees aligned under your hips.
*Make sure you find your neutral spine before beginning (see the video on how to find neutral spine if you need help)
- Slowly extend your right leg behind you, your left arm in front of you, and hold it for 5 breaths
*Make sure your leg is in line with the hip, not too far up and not out sideways
*Make sure you maintain your neutral spine as you do this, you don’t want too much of a hip shift so that you don’t cause back pain
*Make sure your arm is nice and straight, aligned with your shoulder
 -Repeat with the opposite leg and arm (Left leg, right arm). Do 10-15 repetitions with each side.

Quadruped Crossover:
-Begin on your hands and knees; Hands should be shoulder width apart, wrists aligned under shoulders, and your knees aligned under your hips.
*Make sure you find your neutral spine before beginning (see the video on how to find neutral spine if you need help)
- Slowly extend your leg out to the side and hold for 5 seconds, then bring the leg across to the other side and hold for 5 seconds
*Make sure you maintain your neutral spine as you do this, you don’t want too much of a hip shift so that you don’t cause back pain
*You can place your toes on the floor for more stability, and as you become more balanced and stronger, you can try to keep your toes above the floor as you extend your leg to the side and across.
-Repeat with the opposite leg.  Do 10-15 repetitions with each side.
0 Comments



Leave a Reply.

    Elina Skripochnik PT, DPT, CSCS

    Elina is a Physical Therapist with experience in women's health and pediatrics. She aims to educate women on the importance of becoming and staying active during pregnancy, as well as to provide safe and easy exercises that can be done throughout pregnancy and beyond. 

    Archives

    December 2017
    November 2017
    October 2017
    September 2017
    August 2017

    Categories

    All
    Back Pain
    Diastasis Recti
    Exercise Guidelines
    Exercise Safety
    Exercises In Modified Supine
    Exercises In Quadruped
    Exercises With Dumbbells
    Exercise Tips
    Finding Neutral Spine
    Gluteus (Booty) Exercises
    Importance Of Exercising During Pregnancy
    Posture
    Sciatica
    Simple Exercise Equipment
    Staying Safe When Exercising
    Symphysis Pubis Dysfunction

    RSS Feed

Proudly powered by Weebly