Push Through Reach
Master the Push Through Reach, a full-body stretch that promotes flexibility and mobility in the shoulders, back, and hips. Enhance your range of motion.
Description
A full-body stretching exercise that involves pushing through your arms and reaching out, promoting flexibility and mobility in the shoulders, back, and hips.
How to Do Push Through Reach
- 1Setup
Begin on your hands and knees in a tabletop position, aligning your wrists under your shoulders and knees under your hips.
- 2Setup
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
Exhale as you slowly push your hips back towards your heels, simultaneously extending your arms forward along the floor.
- 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
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.
Related Exercises
Worlds Greatest Stretch
Unlock full body mobility with the World's Greatest Stretch. This dynamic sequence improves hip flexibility, thoracic rotation, and hamstring length,
Toy Soldier Dynamic Stretch
The Toy Soldier is a dynamic stretch that improves hamstring and hip flexor flexibility while warming up your body for activity.
Low Lunge
Deepen hip flexibility and stretch your quads and groin with the low lunge. This bodyweight stretch improves mobility and eases tightness.
Heel Press
Strengthen your glutes and hamstrings with the bodyweight Heel Press. Lie on your back, press heels into the floor, and lift your hips for powerful
Animal Resting Yoga Pose
The Animal Resting Pose, or Child's Pose, offers deep relaxation and a gentle stretch for your hips, thighs, and lower back. Calms the mind and body.
Child to Cobra Pose
Transition from Child's Pose to Cobra Pose to gently open your chest, shoulders, and spine.
Track Push Through Reach in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free