Reach Under Progression
The Reach Under is a fantastic Reactive Neuromuscular Training exercise that will help you to learn how to stabilize the shoulder girdle, core and lumbopelvic hip complex. Don’t under estimate the effectiveness of simple movements like the Reach Under and Bird Dog. The idea behind these movements is to create a “sensory rich” position that challenges your neuromuscular system to react appropriately.
Injury and pain alter proprioception or your body’s ability to know where it is in space. Simply put, when a tissue is injured the signals that tissue gives your nervous system are “fuzzy”, delayed and generally inaccurate. To correct these fuzzy signals you need to put the body in a position that forces the joint/ tissue to “wake up” and start giving clear feedback. That’s basically the science behind it, now the art is to find the right level of challenge. If the position is too easy no adaptation occurs, if its too hard compensation will occur. I’m not asking for perfection, but more like “Goldy Locks and the 3 Little Bears”  I want the position to be “just right”. A good indicator is your breath. If you find yourself holding your breath or straining to breathe, the position is too hard and if you’re yawning then it’s safe to say it’s too easy.
Have a playful “beginner’s mind” approach to these exercises. It’s not a 3 sets of 10 type of exercise. Get down on the floor try out the 3 variations of the Reach Under. Does it feel the same on both the right and left in all 3 positions? If it doesn’t, play with it and see if you can figure it how to make it feel the same on both sides. Like an infant learning to roll over, keep exploring new ways of moving to accomplish the task.
PS Sorry about the camera angle. I missed. The progression goes: 1. Hands and Knees 2. Hands Knee and 1 leg extended with toes touching the floor and 3. Hands, Knee and 1 leg elevated to hip height held parallel to floor.

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