Push Through Reach

Description

How to Do Push Through Reach

1. 1
   Setup

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

2. 2
   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. 3

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

4. 4

   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. 5

   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.