Posted on 16 Comments

Contralateral limb raise

This exercise is one of the best ways to target your back, particularly the muscles that help to stabilize your spine.

Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.

Exhale and slowly stretch one arm and one leg out and lift them off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoiding any arching in your back. Hold this position briefly. Return to your starting position.

Inhale and return to the starting position.

Repeat and switch sides.


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16 thoughts on “Contralateral limb raise

  1. Ah, the Superman! I love this one!

    1. One of many variations! I don´t know which one is the original :D But they all are great for the lower back. This is where beginners should start, not deadlifts :)
      big hug!

      1. My brother recommended them to me to help with severe back pain and they did help immensely. Hug received and returned (I’m a hugger too).

      2. Supermans and bird-gogs are my must-do in the mornings. I’m not in love with them, but I feel I need them 😊
        I didn’t notice you’re a hugger, you’ll get much more from now on! 😀

      3. It’s a sobriety thing, man. Recovery from that kind of destruction brings us together and helps us celebrate life without a lot of hangups that keep most people from experience that kind of closeness.

      4. Totally agree! Simply recovery (from an injury) makes us enjoy daily simple moves, and little things in life. But I needed a serious one to learn that!
        Hugs 😊

  2. I like this exercise. I just love your quick and easy to follow exercise tips.

    1. Thank you, Karina 😊

  3. Chape!
    Hey how ya doing? sorry I haven’t been on your blog in awhile to comment and show support, been on and off the blog and social media and finding out that is harder than I thought to keep up with everything, i don’t know how you manage it all sir. Hope your weekend is full of smiles and entertainment :)
    Also, good exercise Chape, you did wonderfully.

    Shay-lon

    1. Shay-lon! :D Please, this is the last time you apologize, ok? Life is tough and we don´t have all the time we need. Don´t worry about that ;)
      The other thing is, sometimes I don´t get a joke even if you slap me in the face with it :D I think you´re doing better than me on most social channels! But in case you were serious and didn´t notice, I schedule my post. As easy as that :) Planning is everything, dear! and that´s how our poets friends do it as well :)
      Wish you a great weekend too!
      Big hugs, Chape :)

      1. Chape!
        How do you schedule your post? doesn’t that take as much time? Wow! :D also, I am upset I just now seen this message! lol

      2. Shay-lon! This way saves time 😀
        I think you have to find your own method, but this is what I did: First, two exercises a week (bc a lot of people like them). Then, I decided to go for the quotes. As they are just quotes, I’m not asking for much time to my readers 😊 We are a lot of bloggers and we all have a lot to read, and stuff.
        Doing this, I had time to think and write more stuff, to read and comment, and more important, feel more relaxed. No more struggles about what should I post today.
        Hope this helps you, Batman 😉

      3. Hmm I like that Chape, very splendid idea sir. I will have to figure out how to schedule post and make them fit my blog schedule as well, definitely time saver indeed! the quotes idea makes sense, people love quotes anyhow.

      4. Thank you 😊 I’m sure you’ll find a way to make it works for you 😉
        If you didn’t notice, I love quotes, haha! Find something you like and easy for you.
        Hugs, dear 😉

      5. I will just copy you Chape! you work for me! lol :D I am kidding!

      6. Hahaha! Feel free to do it :) Being copied is a recognition. You wouldn´t copy if I did wrong :D

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