The Horse Stance Horizontal exercise is an Active strength exercise and is part of the Exercise for Better Bones program. It targets the deep back muscles, the spine and wrists.
Horse Stance Horizontal
Horse Stance Horizontal Active Level Strength Exercise.
With the horse stance, we want to position ourselves so that we have our hands immediately or directly, I should say, underneath our shoulders, and our knees, right underneath our hips with the hands shoulder-width apart, the knees hip-width apart.
And once you’re comfortable in your position, elbows tucked in to face your thighs. You can place the ruler on your spine to give you the additional feedback. If you have someone in the family to do that for you, all the better. You should have a hand-width space in the small of your back. Your mid-back and the back of your head should stay in alignment with the stick the entire time. And I’m feeling like I’m sliding back. So sacrum, mid-back and back of my head.
With the horizontal and the active level, we’re going to be lifting the arm and leg go higher. So you’ll start with your breath in. Slowly, gently tighten your lower tummy, pelvic floor. Transfer the weight to the limbs that you’re not going to lift and raise one arm up to a horizontal level. You only want to lift as high that you can hold perfect form and back down. Breath in. Tummy gently tightens as you’re exhaling and lifting.
Nothing should move other than the arm or leg that you’re lifting. You shouldn’t have any motion around the pelvis or any motion around your torso.
Reposition. Do the legs. When you have gained enough strength, you can start lifting opposite arm and opposite leg. Let’s take a look at that. No motion anywhere in the spine. I’m teaching those spinal stabilizers to do just that; stabilize your spine.
Good. With the Horse Stance Vertical, a lot of my clients find that that continuous weight-bearing through the wrist very difficult. So you could certainly use a bench for this and I’m going to demonstrate that next. Another thing you can do if you find your stick flies around too much is stick it down your shirt, and I’m going to do that next, too. Okay, so I’m going to just stick it right through.
And now it’s going to give you that feedback without you worry about it sliding away.
And take a breath in. Remember to transfer the weight before lifting your limb. Draw your heel away from you. And as with the wrist on hands, you can progress to doing opposite arm and opposite leg. And roll it back up.
That’s it for the horse stance.
Visit my page dedicated to Osteoporosis Exercises to see more exercises like this one.