Called “Bird Dog” or “Arm and Leg Extensions”, I have found this to be a simple yet effective way to maintain good posture and back health, especially during all pregnancy stages (and I plan to continue it into the fourth trimester)!
Great for strengthening the back, around the shoulder blades (what I meant to say in this video- not “the shoulder blades”), glutes and even a little core as I “hug my baby”, holding my abs in.
?Some addition pointers:
+to help keep my hips square and leg parallel, I like to think of my inner thigh lifting up to the ceiling as I lift my legs
+to avoid leg cramps and help engage the glutes, I can flex my foot (toes to the floor)
+to prevent any impingement into my shoulders, I turn my palm onwards like I am shaking someone’s hand
+I am looking at the camera in this, but I do it normally while looking down at the ground with my neck long and in line with the rest of the spine
+to keep the shoulder blades wide, working from my shoulder stabilizers (serratus anterior),
+ I can think of lifting my spine up and pressing my hands down and out (like I am pulling apart the mat/ floor).
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