Functional trainer: Core function - 4 point exercise part 3
May 23 2009 by Jack Walton, Functional Trainer
If you have been following the previous few articles on ‘Core Function’ here at ‘Journal Live’ online, then you should be progressing nicely with the ‘4Point Exercise’. It is designed to develop stability through the core and associated pelvic and shoulder girdle. Below are the finishing touches.
Trouble Shooting
Refer back to the two previous ‘4Point Exercise’ articles for more detail on performing this movement. It is important by this stage that you have perfected it. If you have been following the steps and are still finding it difficult or you are having trouble with the movement, then it is advisable to seek the assistance of an exercise specialist who can fine-tune it for you. If you feel pain during any exercise, investigate with your GP. There may be more suitable exercises to implement to address imbalances in the core and back musculature first, enabling you to target specific issues with stability through hips, pelvis, trunk and shoulders. This can be the key to many daily activities and sporting performance.
Dynamic Exercise
There are many variations and tweaks to this exercise, but the following is a dynamic and challenging way to get the most out of it, when you are ready.
If you have followed the steps so far you will be on hands and knees, with excellent pelvic, spinal and shoulder position and extending one limb at a time. For example raising the right arm straight up in line with the ear, out at a 45 degree angle. On paper, sounds easy, but performed with the correct breathing pattern, with ultimate stability and no compensation or twisting through the back, it is demanding and extremely beneficial.
Health and Performance
To make gains in your health and performance the next step is to perform this exercise with opposite limbs at the same time. For example the right arm and the left leg:
1. Find the same 4Point hands and knees position.
2. Check hand, knee and spine position and relax shoulder and pelvic girdle.
3. Check that your torso is parallel to the floor, by bending at the elbows (pointing backwards).
4. Raise right arm and left leg upwards together. Breathe in as you do so.
5. Ensure your leg is straight and your thumb should be pointing upwards.
6. On breathing out bring your arm and leg slowly down, with elbow and knee meeting in the middle.
7. Perform 5 repetitions and then do the same with the left arm and right leg.
8. Always avoid pain, pay attention to the movement and fine tuning your technique. Think:
a. Posture/ Position
b. Breathing
c. Control
d. Stability and Compensation
Contact me for Holistic Health and Performance to address imbalances in core and back function: www.functionaltrainer.co.uk. Contact 07792761324 jack@functionaltrainer.co.uk.
