Exercise: Quadruped Arm-Reaching
Frequency and Duration: 3×10 Slow and Controlled Repetitions
This is another exercise which strengthens the lower and mid-back along with engages our core.
Start by assuming the quadruped position (hands and knees) as shown in the picture. Arch your lower back to provide it a natural curvature towards the ground – do not over arch to the point where you feel discomfort. From there engage your core (think tightening your stomach right before someone is about to punch you) and reach out one-arm at a time overhead in-front of you with your thumbs facing up. Both sides is a repetition. Repeat 10x