4 Point Kneeling
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- Position yourself on all fours with your hips over your knees and shoulders over your hands
- Your elbows should be straight but not locked
- Your back should be in a slight S shape with a small inwards curve in the lower back
- Your head should be horizontal
- Gently bring your belly button towards your spine
Level 1
Level 1: Arm Lift
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- Bend the elbow to lift one hand off the floor taking more body weight through the remaining shoulder
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- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
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- Repeat with the other arm
Level 2a
Level 2a: Shoulder Flexion
- Raise one arm forwards to the level of the trunk
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
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- Alternate arms
Level 2b
Level 2b: Shoulder Extension
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- Raise one arm backwards to the level of the hip, and squeeze the shoulder blade back
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
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- Alternate arms
Level 3
Level 3: Arm and Legs
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- Simultaneously raise one arm forward and the opposite leg backwards, to the level of the trunk.
- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground
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- Repeat with the alternate arm and leg