Four-point Kneeling Exercises: Shoulder and Leg

Four-point Kneeling Exercises aim to strengthen the hip, pelvis, shoulder and neck. You can use it to help improve the endurance of the neck muscles, or specifically focus on the arms, legs or arms and legs together. We’ve got five different four-point kneeling exercises for you to try out.

Watch the video or read more below:

Here are your Five Four-point Kneeling Exercises to try:

Exercise 1: Shoulder Extension

Four-point Kneeling Exercises: Shoulder Extension. This is how it should be done.

Hold the end of a theraband with your right hand (use a light band rather than a stronger one) and hold the middle of the band with your left hand. Start with the right arm out to the side slightly (which should increase the tension on the band), slowly bring your right arm up so that it’s parallel with the side of the body and return to the start position.

Repeat 5-10 times and then on the opposite side.

Exercise 2: Triceps

Four-point Kneeling Exercises: Triceps. This is how it should be done.

Set yourself up in 4-point kneeling, holding onto the end of the band with your right hand and fix the middle of the band with your left hand. Raise your right arm so that it’s parallel with the body, this is your start position. Slowly, bend your elbow (which will reduce the tension on the band) and then straighten your elbow (increases tension). It’s the straightening of the elbow that will work the triceps. Repeat 5-10 times and then on the other side.

Exercise 3: Shoulder Combined Movements

Four-point Kneeling Exercises: Shoulder Combined Movements. This is how it should be done.

Set yourself up in 4-point kneeling, holding onto the end of the band with your right hand and fix the other end of the band with your left hand (you can always change the tension after your first few repetitions). Raise your right arm so that it’s parallel with the body, this is your start position. Keeping the arm straight and level with the body at all times, draw a semi-circle with your right hand (this will bring arm out to the side and then forwards) before returning to the start position.

Repeat 5-10 times and then on the opposite side.

Exercise 4: Shoulder and Leg

Four-point Kneeling Exercises: Shoulder and Leg. This is how it should be done.

Start holding the band as in the examples above. Straighten and raise your right arm up (like Superman) at the same time as straightening your left leg away from you, keeping contact with the floor with the toes and then return to your start position. Breathing out, straighten your arm and leg and breathing in, you’re returning to the start.

Try two or three repetitions with the foot sliding on the floor, which gives you stability. If you’re happy that everything is staying nice and still  (the body is staying steady) try straightening and raising the left leg. Raising the foot off the floor increases the challenge.

Repeat 5-10 times and then on the opposite side.

Exercise 5: Shoulder and Leg Variation

Shoulder and Leg Variation. This is how it should be done.

You’re holding the band in the right hands roughly in the middle with the left. As with the exercise above, straighten your right arm and you’re going to raise your left leg. Keep your arms still and bend and straighten your knee. It’s the leg that moves in this exercise, the arm stays nice and still.

Repeat 5-10 times and then on the opposite side.

Things to consider:

  • Go through all the exercises above with the right arm and left leg before repeating on the opposite side.
  • Remember that it takes at least six weeks to start to get any changes in muscle strength or endurance.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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