All Fours Left ZOA Exercise

Please read for exercise explanation! As always, breathing properly is the most important part.

This is a Postural Restoration Institute technique called the All Four with Right Arm Reach.

It is one of my favorite exercises and is used for three main reasons.

1. It pushes the left ribcage backwards (up towards the ceiling) which is necessary for left posterior ribcage inhibition and proper strength and position of the left scapula. It strengthens the entire left side of your torso.

2. It brings the left pelvis and the left ribcage closer together which establishes the left ZOA, thereby strengthening the left internal obliques during breathing. You should feel your left ab wall. Do not lose the left ab wall/left ZOA as you inhale!

3. Opens up the right chest wall (right intercostals) and helps strengthen the right lower trap and tricep with your body lateralized to the left! You must be able to "anchor" down your left side via left abs when reaching with the right arm.

All Fours Left ZOA Exercise breathing exercise
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Education	Upload TimePublished on 4 Mar 2019

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