STARTING POSITION

Lying prone with the spine in neutral position and both legs extended along the floor, feet hip-distance apart and toes gently pointed. 

The head and upper chest rest comfortably on the forearms, which are placed shoulder-width apart while the capulae stabilize gently drawn down the back, with the palms resting on the floor. Maintain a long neck and relaxed shoulders.

MOVEMENT

Inhale to prepare, gently engaging the abdominals to support a neutral lumbar spine and pelvis.

Exhale as you reach one arm and the opposite leg off the floor, extending them away from the centreline without increasing spinal extension. Maintain a stable pelvis, avoiding lateral shifting, rotation, or anterior pelvic tilt. Ensure shoulder stability by gently drawing the scapulae down and in.

Inhale to lower the arm and leg back to the starting position with control, keeping the abdominals gently drawn inward.

Exhale to repeat the movement on the opposite side, reaching the other arm and leg away from the body.

Continue alternating sides for 6–10 repetitions, maintaining smooth, controlled movement and coordinated breath.

• Spinal extensors, including the erector spinae, multifidus, and semispinalis.
• Deep core muscles, such as the transversus abdominis, internal obliques, pelvic floor, and diaphragm, engage to maintain lumbo-pelvic stability and manage intra-abdominal pressure.
• Hip extensors, including the gluteus maximus and the hamstrings.
• Shoulder girdle stabilizers, including the middle and lower trapezius, rhomboids, rotator cuff muscles and serratus anterior.

• Strengthen the spinal extensors.
• Improve trunk and pelvic stability.
• Develop anti-rotation motor control, enhancing neuromuscular coordination and the ability to dissociate limb movement from trunk movement.
• Promote balanced muscle engagement throughout the posterior chain.
• Improve scapular stability and control.
• Increase body awareness and proprioception.
• Reinforce proper breathing mechanics, particularly diaphragmatic control, to assist spinal stability and integrate breath with movement efficiency.

• Maintain abdominal engagement to prevent excessive lumbar extension. Prioritize lumbar stabilization over increasing range of motion.
• Keep the pelvis stable, avoiding lateral shifting, anterior pelvic tilt, or uneven weight distribution.
• Ensure shoulder stability by gently drawing the scapulae down and in. Avoid elevation, winging, or excessive protraction.
• Maintain abdominal engagement throughout to prevent excessive lumbar extension. Prioritize lumbar stabilization over increasing range of motion.
• Keep the pelvis stable, avoiding lateral shifting, anterior pelvic tilt, or uneven weight distribution.
• Ensure shoulder stability by gently drawing the scapulae down and in. Avoid elevation, winging, or excessive protraction.
• Keep the head aligned with the spine; avoid dropping the chin or hyperextending the cervical region.
• Gently press both hip bones toward the floor to reinforce pelvic stability and improve proprioception.
• Move with control and precision, focusing on smooth, coordinated transitions rather than speed or height of the limbs. 
• Ensure balanced activation of the posterior chain, engaging glutes and hamstrings to reduce overuse of the lower back muscles.

• Maintain consistent thoracic extension to prevent collapse in the upper body, while allowing natural scapular mobility.
• Coordinate movement with proper intercostal breathing.
• Keep dynamic energy through the limbs, reaching through the fingertips and toes without creating unnecessary tension.
• Encourage symmetry between sides, observing for differences in control, height, or timing during limb movement.