Ipsilateral Airplane

Description

Get down on all fours, with your hands under your shoulders and your knees under your hips, and spine in a neutral position. Simultaneously extend the arm and leg on the same side in line with your body, keeping your core engaged and your pelvis stable to avoid collapsing sideways. Hold the position for a few seconds, focusing on lengthening both ends of the body, then slowly return to the starting position and repeat on the other side. Breathe out as you lift your limbs and breathe in while holding the position, without letting the pelvis tilt or the lower back arch excessively. Perform the movement in a controlled manner, within a comfortable range of motion.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Hip extensorsLumbar extensorsShoulder flexors

Difficulty

Difficult

Movement

ExtensionFlexion

Contraction mode

Concentric