4 Point Kneeling
- Position yourself on all fours with your hips over your knees and shoulders over your hands
- Your elbows should be straight but not locked
- Your back should be in a slight S shape with a small inwards curve in the lower back
- Your head should be horizontal
- Gently bring your belly button towards your spine
Level 1
Level 1: Arm Lift
- Bend the elbow to lift one hand off the floor taking more body weight through the remaining shoulder
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
- Repeat with the other arm
Level 2a
Level 2a: Shoulder Flexion
- Raise one arm forwards to the level of the trunk
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
- Alternate arms
Level 2b
Level 2b: Shoulder Extension
- Raise one arm backwards to the level of the hip, and squeeze the shoulder blade back
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
- Alternate arms
Level 3
Level 3: Arm and Legs
- Simultaneously raise one arm forward and the opposite leg backwards, to the level of the trunk.
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
- Repeat with the alternate arm and leg