Hands and knees - lift arm and leg

In these exercises the child stands on the hands and knees and lifts one or more limbs level with the back while keeping the back flat. keeping the back flat requires activation of the abdominal muscles to stabilize the position of the pelvis.  

It is also important to keep the elbows slightly bent to prevent locking of the elbows into hyperextension. Keeping the elbows slightly bent also activates the shoulder muscles to stabilize the shoulder blade. 

These exercises require good coordination to perform them correctly and are only suitable for children 8 years and older. 

Hands and knees - lift one leg

Exercise instructions 

prone kneeling.jpg1  Stand on your hands and knees on an exercise mat.

►  Bend your elbows slightly and do not allow them to lock when lifting your leg or arm.

►  Your back should be quite flat. Do not let it sink down and make a hollow. 

prone kneeling lift l leg.jpg2  Lift your left leg up with your knee straight. Keep your back flat. 

►  Try to lift the leg so that it is in line with your back. 

►  Hold this position for 10 counts. 

prone kneeling.jpg3  Lower your leg.

Repeat with the right leg.

Reps and sets
Lift each leg 5 times. 

Notes

1  Remind the child to keep the elbows slightly bent. 

2  It is important to keep the back flat. You may have to start by lifting the leg only halfway and not level with the back. 

3  This exercise is easier if you first stretch the lower back muscles in sitting.   

Hands and knees - repeated, fast leg lifts

Exercise instructions 

prone kneeling.jpg1  Stand on your hands and knees on an exercise mat.

► Bend your elbow slightly and do not allow them to lock when lifting the leg. 

► Remember to keep your back quite flat. Do not let it sink down and make a hollow. 

prone kneeling lift leg.jpg2  Lift your right leg up level with the trunk, with the knee straight.  

► Remember to keep your back flat. 

prone kneeling foot to side.jpg3 Lower your leg and lightly touch the mat with your toes. . 

prone kneeling lift leg.jpg4  Lift your leg up again and  level with your trunk.  

Reps 

Repeat the lower-and- lift movement 10 times with the left and the right leg. 

Notes 

1  Lifting and lowering the leg repeatedly in quick succession activates the trunk and arm muscles to keep the trunk steady. 

2  Practice the lower-and-lift movement slowly to start with to get the hang of keeping the back flat and trunk steady.  

3 Then speed it up so that the trunk muscles must sustain their activity to keep the trunk steady.

4 Create a challenge. How many lower and list movements can you do in 30 seconds? 

Hands and knees - lift one arm 

Exercise instructions 

prone kneeling.jpg1 Stand on your hands and knees on an exercise mat. Bend your elbows slightly.  

► Your back should be quite flat. Do not let it sink down and make a hollow. 

Prone kneel lift r arm.jpg2 Lift your right arm up next to your ear. 

prone kneel lift Rarm twist.jpg3 Turn your head and look under your arm.

4 Hold this position for 10 slow counts. 

5 Put your arm down and repeat the lift and turn movement with the left arm

Hands and knees - lift one arm 

Exercise instructions 

prone kneeling.jpgStand on your hands and knees on an exercise mat. Bend your elbow slightly and do not allow them to lock when lifting the leg. 

Your back should be quite flat. Do not let it sink down and make a hollow. 

prone kneeling lift arm and leg.jpgKeeping your back quite flat, lift your right leg up with your knee straight and lift your right arm up next to your ear. 

Remember to keep your back flat.

Hold this position for 10 slow counts. 

prone kneeling.jpgLower your arm and leg and repeat the exercise moving the other arm and leg. 
prone kneeling lift r leg l arm.jpgNow lift and hold the opposite arm and leg.