Four Point Alternate Arm and Leg Raise

Professional Rationale
A progression from the supine environment that helps the patient engage the TA in a less supported position, and the further challenge of arm motion to decrease the base of support and help to dissociate your extremities from the trunk.

Client Rationale
This is a basic core exercise that teaches you to 'turn on' your transverse abdominus (TA) in a less supported environment than laying on your back, but more supported than sitting or standing. In raising your arm and leg, you are teaching your body to move your extremities while staying stable in your trunk, or core, and also you are decreasing your base of support by taking two of the 4 points of weightbearing away. This challenges your stability and promotes functional strengthening. It is often helpful to lay a dowel or cane across your back, as in the event that you move your spine and aren't stabilizing properly, the dowel will move or fall off of your back as your raise your extremities.



Instructions

• Keep your back flat and in neutral.
• Tighten you lower abdominals without allowing your lower back to move.
• Raise your opposite arm and leg up.
• Return, and raise opposite sides in the same way.
• Breathe.
• Keep your head in a neutral position.
• Do not hold your breath.
• Do not raise your arm above the level of your head.
• Do not allow low back to move.
• Do not extend your low back or move your leg beyond the level of your hip.
• Do not look forward.

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