Push Through Reach

Description

How to do Push Through Reach

1. 01
   Setup

   Begin on your hands and knees in a tabletop position, aligning your wrists under your shoulders and knees under your hips.

2. 02
   Setup

   Spread your fingers wide, pressing your palms firmly into the floor, and keep your gaze gently towards the floor to maintain a neutral neck.

3. 03

   Exhale as you slowly push your hips back towards your heels, simultaneously extending your arms forward along the floor.

4. 04

   Allow your chest to gently sink towards the floor, feeling a stretch through your lats, shoulders, and spine, while keeping your elbows slightly soft.

5. 05

   Maintain a gentle engagement of your core to support your lower back and continue to breathe deeply throughout the hold.

Tips

• Actively press your palms into the floor and reach through your fingertips to enhance the stretch in your lats and shoulders.
• Focus on sinking your hips deeply towards your heels to maximize the lengthening sensation through your spine and hips.
• Breathe deeply and slowly, using each exhale to relax further into the stretch and increase your range of motion.
• Keep your neck relaxed and your head in line with your spine, avoiding any strain by letting your forehead gently rest towards the floor if comfortable.

Common mistakes

• Rounding your upper back instead of lengthening your spine: Focus on extending your spine forward as you push your hips back, creating a long, straight line from your fingertips to your tailbone.
• Lifting your hips too high off your heels, which reduces the effective stretch: Actively press your hips down and back towards your heels throughout the movement to deepen the stretch in your lats and lower back.
• Shallow or held breathing, which can increase tension: Actively use deep diaphragmatic breaths, exhaling to release tension and sink deeper into the stretch.