Flight With Abduction / Adduction

Description

Lie on your stomach, resting on your pubic bone, with your arms extended in front of you and your legs straight. Lift your arms and legs off the floor by lengthening them, then open (abduct) your arms and legs simultaneously before bringing them back together (adduct) without touching the floor. Keep your shoulders down and your trunk engaged throughout the movement, without arching your lower back. Perform the opening and closing in a fluid and controlled manner.

Settings

Equipment

No Equipment

Positions

Prone Position

Muscle groups

Lumbar extensorsHip abductorsHip adductorsShoulder flexorsShoulder abductorsShoulder adductors

Difficulty

Moderate

Movement

ExtensionAbductionAdduction

Contraction mode

IsometricConcentric