PRONE ARM AND LEG LIFT EXERCISE

PRONE ARM AND LEG LIFT 

• PRONE ARM AND LEG LIFT exercise helps in strengthening the muscles around your shoulders and your spine, buttocks, and hamstrings. 

• It is mainly useful for people who can’t kneel down (that is lying on your four limbs) properly or have wrist problems like carpal tunnel syndrome and have difficulty in performing the kneeling superman exercise.

• Apart from increasing the muscle strength, the PRONE ARM AND LEG LIFT exercise will also help you to improve the movement of your shoulder and hip in a range or direction that are not used in our daily routine

• Adding this exercise to the rehabilitation plan can be very much beneficial

HOW TO DO PRONE ARM AND LEG LIFT?

1. Lie down facing the floor (prone lying) and rest your forehead on the mat.
2. Keep a proper alignment of your neck and head. 
3. Place your arms straight in front of you with your palms facing the floor. 
4. Stretch your neck away from your body and lengthen your trunk, and try to contract your abdominal muscles.
5. Keep your head aligned with your upper back, and raise your left arm and your right leg as far as you can or around 3–6 in off the floor. 
6. Hold the position for 5 seconds for the first few days. You can increase the holding time gradually as you become comfortable with the exercise
7. Bring your limbs down slowly in a controlled manner, and return to the starting position. 

Change the sides and continue performing PRONE ARM AND LEG LIFT alternatively on both the sides for 5 times each sides

Gradually increase the number of repetition as your strength and endurance improves 

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