Time to work our upper back and core with Quadruped Elbow to Knee!

This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in acute pain in your neck, shoulder or hip.

Start in a quadruped. We want to have our hands slightly in front of our shoulders (not right underneath) so we can access our upper back. Make sure your elbows are soft, not hyper extend because we want to be able to protect our joints and access our muscles. You want to have your knees lined up with your feet, and make sure your hips are over the knees.

Activate your inner thighs by pulling them towards each other and make sure your abs are engaged because you’ll need the core support to do this exercise correctly. My gaze is just a little bit above my hands. I’m not looking directly down because I don’t want to start to drop my head.

Once your fully active go ahead and extend the opposite arm as leg off of the floor, at the same time. Connect the elbow to the knee and then extend the leg and arm back out. Come back to home base position.

Now, I’m going to recheck all of that, making sure I feel fully engaged. Hands slightly forward of the shoulders, soft in the elbows. I’m feeling a lot of upper back work. My abs are engaged. Inner thighs are working. After making sure I’m fully engaged, I’ll do the opposite side. Extend the arm and the leg at the same time. Connect the elbow to the knee. Extend back out, and then come back to home base.

I may do that several times on each side, and then when I’m done, I’ll go into child’s pose to stretch out.

Quadruped elbow to knee actually works the whole body and is really nice postural work. I give this out for homework to my clients when I’m trying to get them to find core engagement that’s from the inner thighs all the way up to the abdominals.

Remember to check in often! Ask yourself “Do I feel my inner thighs working? How about my abs? Do I feel strain in my neck? Is my upper back active?”

Go ahead and rest if you feel you’re compensating. Form is more important than quantity. Don’t try to push through the exercise because you don’t want to injure yourself. Reset if you need to.

Make sure you don’t have any numbing, tingling, or burning sensations while doing this. If you do, you want to just go ahead and rest. We don’t want to stress out our nerves.

Let me know if you have something in particular you want me to address. I take requests! What do you want me to show you? What’s been bugging you lately? Do you want help with something specific? I want to know what you are looking for.

Stayed tuned for the next post!  We will see what I have in store for you then.

Email me at pilates@thebodygallery.com for more information. I’m happy to help.
Until next time, enjoy life, have fun, and make it a great day.

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