Lower back, hips, shoulders and wrists

Three-Legged Dog

A single raised leg adds challenge to your shoulder stability and hip strength, building the asymmetrical control your body needs for more advanced movement patterns.

How to do it

1. 1

   Set up in the long downward position

   Hands shoulder width, hips high, spine long, heels heavy toward the floor. Fists are an option if the wrists prefer them.

2. 2

   Take the weight evenly into both hands

   Press the whole hand down, especially the base of the index finger. The arms hold the shape while the leg moves.

3. 3

   Lift one leg behind you with the hips level

   Lift only as high as both hip points keep facing the floor, which is usually lower than expected. Keep the lifted hip from rolling upward.

4. 4

   Keep the standing leg long and the neck relaxed

   The head hangs between the arms rather than lifting to look forward.

5. 5

   Hold for thirty to forty-five seconds, then change sides

   A lower lift or a shorter hold are both good ways to keep the shape honest.

What to watch for

The lifted hip opening toward the ceiling so the lower back twists to gain height. Lower the leg until the hips are square again, and come out rather than holding through a twist.

Ways to adjust it

• Reduce lift height
• Neutral hip
• Reduce hold time
• Fists
• Wall support

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.