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, and your back flat.
- Tighten your lower tummy to keep your back steady.
- Reach one arm forwards and the opposite leg back until both are level with your body.
- Slowly draw that elbow and knee in towards each other under your body.
- Reach back out to the long position without letting your back move.
- Return to all fours, then repeat on the other side.
Form cues
- Your back stays flat and still while only your arm and leg move.
- Your hips stay level and square to the floor.
- You move slowly enough to stay balanced throughout.
Common mistakes
- Letting your back arch or sag as you reach out or draw in.
- Twisting or tipping your hips to keep your balance.
- Rushing the reach so it turns into a swing.
Safety: Stop and message your physio if the pain spreads down your leg, or you notice new numbness, pins and needles, or weakness.