How to do it
You need: Exercise mat.
Kneel on all fours on a mat, with your hands under your shoulders and your knees under your hips. Keep your back flat and your head in line with your spine.
- Gently tighten your lower tummy to steady your back.
- Slowly reach one arm forwards while straightening the opposite leg out behind you.
- Stretch them out only until they are level with your body, no higher.
- Hold briefly, then lower back to all fours with control.
- Repeat with the other arm and leg.
Form cues
- Your back stays flat and level, like a table top.
- Your hips stay square to the floor and do not tip.
- The reaching arm and leg stop at body height, not lifted above it.
Common mistakes
- Arching your lower back or letting your tummy sag towards the floor.
- Twisting your hips or shoulders as you reach.
- Rushing — each reach should be slow and steady.
Safety: Stop and message your physio if the pain spreads into your buttock or leg, or you notice new numbness, pins and needles, or weakness.