Dorsal-lumbar exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cross-raising of arm and leg Snake with support Snake without support Bilateral adduction of the arm Hyperextension with support Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Cross-raising of arm and leg

Lie on your stomach (prone position), with arms stretched out in front. The palms of your hands may be facing the floor or facing each other.

From this position, raise your right aram, your head and your left leg, slightly bent, at the same time, keeping the other arm and the other leg resting on the floor. It is important that you slightly bend the leg you raise. Avoid uncontrolled and violent "pulling" upward. You must raise your limbs in a controlled way and hold the highest position for a fraction of a second. Then, lower the raised limbs and repeat the movment until you have completed one half of the series. Subsequently, perform the movment toward the other side, raising the other limbs and your head, until the series has been completed.

Note that it is advisable to complete all the movements on one side before doing those on the other , rather than alternating, and that each time you do a movement you must raise your head.

You do not need to raise your limbs too much and it is advisable to keep them slightly bent. Indeed, you must not arch the spine backward, as it is enough to keep your limbs horizontal, supporting their weight when not resting on the floor. In any case, you must raise them in a controlled way and avoid violent "pulling" backward. It is normal that while you raise your limbs you feel the muscles of the back pulling, but if this hurts, stop the exercise.