Spinal flexion and extension with single arm



  1. Position yourself as pictured on all fours in neutral spine.
  2. Place one hand behind the head (without pushing).


How to Do:

  1. The goal is to eventually be able to rotate the elbow pointed directly up to the ceiling.
  2. Rotate with 1 arm extended.
  3. There must be no movement from the lower back/lower hip area; however the neck/head is allowed to move with the upper body.
  4. Take the body/joints through a full available range of motion using controlled momentum/movement for one set of 5 to 10 reps.


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