Prone brace

Prone Brace

  • Position your body face down on your hands and knees with your forearms resting on the floor, your hips and shoulders level and toes tucked under, feet slightly apart.
  • Eyes focused on the floor and drop your shoulders away from your ears.
  • Lift onto your hand and knees, tuck your toes under and raise the body completely off the floor. Keep the legs straight. Contract core muscles to maintain form.
  • Hold this position for at least 20 seconds then lower your body down to the flood to a neutral position.
  • repeat 5-10 times

This exercise and be made harder by raising and arm and/or leg, or but introducing an instability such as a fitball, bosu ball or stability disk beneath your arms feet or forearms.

 
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