Exercises for Gamers: Quadruped Arm-Reaching
By Dr. Matthew Hwu, PT, DPT, OCS, CSCS·
Quick answer
Quadruped arm reaching strengthens the lower and mid back while engaging your core. Start on hands and knees and let your lower back keep a gentle natural arch, without discomfort. Tighten your stomach as if bracing for a punch, then reach one arm overhead in front of you, thumb up, and switch.
Both sides count as one rep. The post suggests 3 sets of 10 slow, controlled reps.
Exercise: Quadruped Arm-Reaching
Frequency and Duration: 3x10 Slow and Controlled Repetitions
This is another exercise which strengthens the lower and mid-back along with engages our core.
Start by assuming the quadruped position (hands and knees) as shown in the picture. Arch your lower back to provide it a natural curvature towards the ground: do not over arch to the point where you feel discomfort. From there engage your core (think tightening your stomach right before someone is about to punch you) and reach out one-arm at a time overhead in-front of you with your thumbs facing up. Both sides is a repetition. Repeat 10x
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