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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

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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

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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

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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

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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

Yorkshire Shoulder Physiotherapy

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