Adopt the four point kneeling start position. Position your hands slightly in front and wider than your shoulders, keeping your elbows soft. Maintain a neutral spine and your lower abdominal muscles and pelvic floor engaged at the correct level. Keep your head lifted in line with your spine. Inhale to prepare. Exhale and bend one knee with pointed toes to pulse your heel towards your buttock, pulse with a flexed ankle then once more with a pointed foot. Inhale as your extend your leg behind you bringing your knee off the floor before you slide your foot back to the start position. Avoid arching or twisting your hips and lower back. Maintain a neutral spine throughout the exercise. This is not recommended in the 3rd trimester of pregnancy. Go to www.rehabmypatient.com for more information.
Pregnancy Exercises - One Leg Kick in Four Point Kneeling - YouTube |
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