How to Do
How to Do Staggered Anterior Reach
The staggered anterior reach should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the staggered anterior reach.
Beginning
Beginning Staggered Anterior Reach
1. Lie down on the floor, face down. Place the palms of your hands on the ground, and the outsides of your shoulders with your palms. Arrange your palms in such a way that one is higher than the other.
2. Extend your elbows and push yourself to the top of the push-up. From your heels to your head, your body should form a straight line. This exercise now begins with you in the starting position.
3. Slowly lower your body to the floor by bending your elbows. Make sure your hips aren't rising or sinking. Continue to lower your body until your chest is almost touching the floor, then take a breath.
4. Raise your body back up to the starting position by extending your elbows. When you reach the top state, change the position of your hands so that the hand that was at the bottom is now higher and the hand that was higher is now at the bottom.
Movement
Staggered Anterior Reach Movement
1. Stand tall with a staggered stance. To accomplish this, one foot will be before you, while the other foot will be behind you. The foot that is behind you will be held a couple of inches in the air off of the ground. Keep your feet slightly wider than shoulder-width with a gap between them of about six inches.
2. Reach forward with both arms so that your arms are parallel to the ground.
3. Come back to the starting position so that your arms are to your sides and repeat for repetitions.
Benefits
Staggered Anterior Reach Benefits
The entire lower chain is strengthened, proprioception is improved, dynamic stability is improved, ankle mobility is improved, and injury risk is reduced with this exercise.
