Airplane With Flexed Hand and Leg

Description

Get down on all fours, with your hands under your shoulders and your knees under your hips, and your spine in a neutral position. Extend one arm and the opposite leg in line with your body, then add an active flexion of the wrist (palm facing forward) and the ankle (toes pulled toward you). This sensory input increases the activation of the muscle chains and allows you to lengthen both opposite sides even more. Breathe out as you lift your limbs and breathe in while holding the position, without letting the pelvis tilt or the lower back arch. Then slowly return to the starting position and repeat on the other side in a controlled manner.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Lumbar extensorsHip extensorsShoulder flexorsAnkle dorsiflexorsWrist extensors

Difficulty

Moderate

Movement

ExtensionFlexion

Contraction mode

Concentric