Chiropractic Family Care

Wellness & Lifestyle Coaching

Crossed Extensions

CAUTION SHOULD ALWAYS BE OBSERVED WHEN EXERCISING. IF YOU EXPERIENCE ANY FORM OF DISCOMFORT WHILE DOING THE EXERCISES, STOP IMMEDIATELY. CONTACT THE PRACTICE AS SOON AS POSSIBLE, TO ENSURE THAT THERE NO PROBLEM WITH YOUR BODY OR IN THE WAY YOU ARE DOING THE EXERCISES. 

 

Crossed Extension – All Fours

Crossed Extension All Fours x1

 

 

 

 

  • On all fours, places hands beneath shoulder, knees beneath hips.

 

Crossed Extension All Fours x2

 

 

 

 

  • Extend 1 arm & the opposite leg reaching out from the feet & hand.
  • Keep the navel drawn in towards the spine creating core tension in the TVA (inner abdominal wall).
  • Hold for approx 5 sec & then repeat with opposite side.
  • Repeat as many times as you feel comfortable without straining.

 

Crossed Extension All Fours x1

 

 

 

Crossed Extension All Fours x4

 

 

 

 

Note:

         – Keep a neutral spine, don’t arch the back, & keep the head in alignment with the back.

 

Crossed Extension – Back

Crossed Extension Back x1

 

 

 

 

  • Lay flat on back with arms extended straight up, knees drawn, keeping legs at a 45 degree angle.
  • Keep navel slightly drawn in towards the spine keeping tension in the TVA (inner abdominal wall).

 

Crossed Extension Back x2

 

 

 

 

  • Alternate extending 1 leg & opposite arm at the same time, then swap over extending the other leg & its opposite arm.

 

Crossed Extension Back x1

 

 

 

 

Crossed Extension Back x3

 

 

 

 

  • Repeat with as many reps as desired or as can successfully maintain without straining.

 

Note:

          – Be sure to keep a straight back & not lift the spine from the floor.

 

 

 

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