Four Point Alternate Arm Raise
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 the arm from the trunk.
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, you are teaching your body to move the arm while staying stable in your trunk, or core, and also you are decreasing your base of support by taking one 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 arm.
- Return, and raise opposite arm in the same way.
- Keep your head in a neutral position.
- Keep your back flat and in neutral.
- Tighten you lower abdominals without allowing your lower back to move.
- Raise one arm up about halfway to shoulder level.
- Do not allow low back to move.
- Do not extend your back or move your arm beyond the level of your hip.
- Do not hold your breath.
- Do not look forward.