Prone Plank with hip extension

Prone Elbows and Toes with Hip Extension


-Place elbows directly under shoulders.

- Your head, shoulders, hips, knees , and ankles, should form a straight line.

-Your low back should not be arched.

CAUTION: If you extend your leg too high, your lower back inevitably will arch; limit the range so your lower back maintains neutral.

-Shoulder blades are depressed and protracted.

-Maintain chin tuck throughout exercise.

-Alternate extending hip withoug arching back and  not disrupting posture.



Competency Criteria


Client is able to alternate extending hips for 5 reps each side without any deviations in posture.

Client is able to alternate extending hips for 10 reps each side without any deviations in posture.

Client predominately feels their lower abdominals and NOT their lower back.

Client doesn't feel pain.


PROGRESSION:
-Place Val SlideTM [rubber side facing up if performing on rug] under ONE foot (toes) and creep forward and backward - see video on previous exercise but only use one Val SlideTM.  Then place Val SlideTM under other foot (toes). This particular variation requires your hands on the ground (if you have a wrist issue, this may not be appropriate).