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| Photo #1 |
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| Photo #2 |
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| Photo #3 |
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| Photo #4 |
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| Photo #5 |
However, this position is not truly considered on all fours because our hands, knees, and toes touch the ground (wow, I forgot the photo). A real or revised quadruped position should look like photo #1, where only four points touch the floor: our hands and our feet or toes. Reminiscent of a sprinter start.
The current quadruped position (six-points) is great for rehabilitation, Pilates, warm-ups, upper body, and lower body glute and hip exercises. For example, a good "Quadruped Straight Leg Front-Lateral Kick" fires up your glutes (photo #2). But, simply holding this new quadruped is tough (photo #1). Performing opposite arm and leg reach outs is a difficult move in itself with this position (photo #3 and photo #4).
A true or revised quadruped position (four-points) challenges your core. It challenges your shoulder and ankle stability. It has been echoed in some martial arts such as capoeira, though capoeira is a little more dynamic.
Observe any animal that stands on all-fours and their knees are not on the ground. So, I question the current positioning of quadruped exercises. Dogs, cats, horses, pigs, bears, lions, and tigers (cannot forget them), and more all stand on all-fours...not all-sixes. Of course, the human body is made differently; so being on all-fours feels different and requires a lot of strength.
The pros of a revised quadruped position: more core control, more core strengthening (it will be important to find a neutral position, as not performed by the dip in my lumbar spine in photo #5, the non-revised quadruped position, in this matter - sounds like a good video), more stability needed, more motor recruitment.
The cons: easy on the toes, buddy! You might want some padding under your toes or at least wear shoes.
Take care of yourself,
Derek
