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: 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: 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: 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: 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

Yorkshire Shoulder Physiotherapy

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