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Quadruped Exercises for Back and Shoulder Strength

The Quadruped exercise is designed to increase strength and endurance in the back, shoulder, and neck. As with any exercise, it should be performed in a pain free range of motion. If it hurts, stop or do not go that far into extension. It is better to perform fewer higher quality repetitions that more repetitions with poor form. NO CHEATING!

This exercise also works with the cross crawl exercise to enhance muscle pattern development.

Begin on all fours, with your hands position directly under your shoulders and your hips directly over your knees. Ensure that your back is nice and straight.

Keeping your back and arm straight, slowly lift your right arm off the ground until it is even with your body. Pause in the up position and slowly return your hand to the ground.

Repeat this motion with your left arm, ensuring that your back and arm remain straight. Repeat the exercise, alternating between right and left arms for 8-10 repetitions.

Keeping your back straight, slowly lift your right leg and straighten it until it is even with your body. Pause in the up position and slowly return knee to the ground.

Keeping your back straight, slowly lift your left leg and straighten it until it is even with your body. Pause in the up position and slowly return knee to the ground. Repeat the exercise, alternating between right and left legs for 8-10 repetitions.

Keeping your back and limbs straights, lift your right arm and left leg until they are even with your body. Pause in the up position and slowly return to the ground.

Repeat the same motion with your left arm and right leg. Repeat this motion, alternating between right arm/left leg and left arm/right leg combinations for 8-10 repetitions.

All exercises should be conducted through a comfortable range of motion. If pain is felt, conduct the motion through the pain free range of motion, stopping just before the pain is felt. As progress is made with therapy and exercise, the pain free range of motion will be increased.

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