Exercise cues/tips:

• Begin on your hands and knees

• From here, raise one arm and the opposite leg at the same time

• Return to starting position, then repeat on the opposite sides

• The wider you are, the easier it is to balance as opposed to a narrow setup 

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Muscle groups targeted:

• Lumbricals

• Core

• Glutes

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Exercise progression:

• Banded bird/dog

 

Exercise regression:

• Only raise a single arm or leg in 4-point position

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❗Luomajoki et al. (2010) described the following exercise as effective in retraining patients with poor extension mobility control in patients with non-specific lower back pain.

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