Corrective activities for Four Point Opposite/Same Side Arm and Leg
Raise test:
Prone Table Top position
The corrective exercises below are all variations of a common yoga pose known as the Prone
Table Top.
One Arm
Assume a hands and knees position and place a dowel across the back of the pelvis/hips.
Shoulders and hands are aligned as are hips and knees.
Inhale fully. Upon exhale lift the belly button towards the spine and engage the core
musculature. The spine is required to stay in a neutral position and pelvis is level.
Instruct the athlete to lift the one hand a couple inches from the ground. The pelvis needs to
stay level in order to balance the dowel. Slowly lift the arm overhead thereby extending the
shoulder.
Slowly lower the hand and resume the start position. Repeat 10 times each side. Gradually
increase repetitions to 3 sets of 10 repetitions.
Figure 76. Prone Table Top position- Arm only activity
2013 SOBC High Performance Program
Source: Tracie Albisser, MSc. | PacificSport Northern BC
Leg only
Assume a hands and knees position and place a dowel across the back of the pelvis/hips.
Shoulders and hands aligned as are hips and knees.
Inhale fully. Upon exhale lift the belly button towards the spine and engage the core
musculature. The spine is required to stay in a neutral position and pelvis is level.
Instruct the athlete to lift the one knee a couple inches from the ground. The pelvis needs to
stay level in order to balance the dowel. Slowly lift the leg and push the foot away from the
body.
Lower leg and resume the start position. Repeat 10 times each side. Gradually increase
repetitions to 3 sets of 10 repetitions.
Figure 77. Prone Table Top position- Leg only activity
Opposite arm and leg
This exercise may be performed only upon successful completion of the exercises above.
Assume the table top position. The dowel is placed vertically along the spine. The athlete is
required to lift an opposite hand and knee and maintain neutral spine while engaging the core
musculature.
Figure 78. Prone Table Top positionopposite arm and leg activity
Same Side arm and leg
Assume the table top position. The dowel is placed vertically along the spine. The athlete is
required to lift the same side hand and knee and maintain neutral spine while engaging the core
musculature.
2013 SOBC High Performance Program
Source: Tracie Albisser, MSc. | PacificSport Northern BC