Offset Quadruped Rocking & Spider-Man Stretch Exercises

Offset Quadruped Rocking

Benefits

Placing the hands and knees in an offset position creates minor rotation in the lower back when rocking forward and back. This subtle motion can be important for reducing tightness and improving hip mobility. The position of the arms also creates pressure in the joint capsules of the shoulders, helping improve their mobility.

Instructions

1- Start in a quadruped position with your hands under your shoulders and knees under your hips.
2- Move your left hand and left knee forward just a few inches so your hands and knees are not aligned.
3- Keep your spine long while slowly rocking forward and back 10 to 12 times, then switch so your right hand and right knee are forward; rest for 30 to 45 seconds, and do a second set. As you feel your mobility improves, add 2 reps per week until you are performing 20 reps in each position.

Correct Your Form

• The right hand and knee only need to be a few inches in front of the left hand and knee.
• Let the hips move back while keeping the spine straight.

 

Offset Quadruped Rocking

Spider-Man Stretch

Benefits

Hip mobility and strength of the deep core muscles are responsible for stabilizing the lumbar spine. This exercise strengthens the chest, shoulder, and triceps muscles of the upper body.

 

Instructions

1- Start in a high plank position with the hands directly under the shoulders and feet in line with the hips.
2- Bring your right knee forward to the outside of the right elbow while pushing back through the left heel to straighten the left leg. (This helps increase the stretch in the right hip.) Pause for 3 to 4 seconds, then place the right foot back to the starting position.
3- Bring your left knee to the outside of the left elbow, pause for 3 to 4 seconds, then bring the left foot back to the start position.
4- Keep your spine straight by bracing the core muscles and pressing the hands into the floor while slowly moving each leg forward and back.
5- Perform 5 to 6 reps with each leg; rest for 30 to 45 seconds and complete 2 sets. As you feel your mobility improves, add 2 reps to each leg until you can do 20 reps with each leg before taking a rest.

Correct Your Form

• Push back through the heel of the stabilizing leg while the knee of the opposite leg moves toward the elbow; this significantly increases the stretch in the stabilizing leg.
• Keep the spine straight by pressing your hands into the ground and flattening across your back.

 

 Spider-Man Stretch

 Spider-Man Stretch

 

Star Now With : Offset Quadruped Rocking.

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