Spinal Stability Arm Slides in 4 Point Kneeling

Here we are at Body Works Sports Physiotherapy with Holly as our model and Holly’s going to be demonstrating a technique where we’re going to get her doing an arm slide and an arm lift while stabilizing her spine.

In our last video we talked about how to find the neutral spine in the hands and knees position and how to activate breath and core in this position so if you are unclear on this please view our previous video.

In this case we’re going to walk you through the progression of doing arm movement with her core so here I’m going to get Holly thinking about breathing laterally into the rib cage; as she breathes out she’s going to think about engaging her core muscles lengthening her neck, keeping her upper back strong between her shoulder blades and the sliding one hand up towards the ceiling first towards the front of her and then up, maintaining her neck and as she breathes in coming back down to rest underneath her. Now we’re going to alternate thinking again breathing out, the left arm slides forward and then lifts up towards the ceiling maintaining stability through her neck so keep that chin tucked in and your neck long until your arm comes up and then breathing in come back down; so repeating every time you lift the arm thinking about resetting your neck position and engaging your core because otherwise you get a little bit tired through the shoulders and neck.

Good breathe out, good, breathe in and come back down and maintain your neck position. In this case we would work to fatigue which might happen quite quickly meaning that the trunk stability will fatigue and when we lift the arm you’ll have a hard time maintaining a neutral spine.

It’s best to stop when you’re unable to maintain neutral spine so you may find that you can’t do quite ten repetitions right at the beginning.