Opposite arm and leg extension

This stretch help trains all the muscles of your trunk to work together properly to provide stability and balance, while at the same time enhancing flexibility of your erector spinae and abdominals. Remember, keeping your back strong and flexible is the best prevention against low back problems. To do this stretch, follow these steps:

1. Get on the floor on your hands and knees and lift your abdominals as if your bellybutton is lifting toward your spine, while still maintaining neutral spine. Basically, neutral spine is just maintaining the natural curves of your back (not excessively arched or rounded). For more information about neutral spine. Make sure to keep your shoulders relaxed.
2. At the same time, extend your right arm and your left leg out straight from your body and hold them out about six inches off the floor. Imagine that strings are attached to your hand and foot and that the strings are gently pulling your arm and leg away from each other, not up. You want to have the sensation of lengthening your spine, not shortening or compressing it.
3. Hold the stretch for five to eight seconds, breathing comfortably and normally.
4. Lower your arm and leg and return to hands and knees on the floor.
5. Check to make sure you’re still lifting your abdominals, keeping your bellybutton close to your spine and repeat the same exercise with your left arm and right leg.
6. Repeat the exercise six or seven more times on each side.

A few do’s and don’ts for this exercise:

• Do keep your hips and shoulders level. If your hip of the extended leg is higher than your other hip it may be difficult to keep your balance.
• Do keep your abdominals tight. Lax abdominals may place undue stress on your lower back muscles. Your goal is to train your abdominals and back muscles to work together to support your spine.
• Don’t arch your back.
• Don’t lift your foot or hand above your hip or shoulder.