In this video, Dr. Ken Kaufman, sports chiropractor and MLB consultant, demonstrates how to properly perform this essential exercise to strengthen your core from the inside out.

✅ Why It Works:

• Activates deep stabilizers of the core to protect your spine

• Improves coordination between the upper and lower body

• Builds postural control and movement efficiency

• Ideal for athletes, active adults, and injury recovery programs

🏋️‍♂️ How to Perform:

1. Lie on your back with arms extended toward the ceiling and knees bent at 90°

2. Engage your core and press your lower back gently into the floor

3. Slowly lower one arm and the opposite leg toward the ground while keeping your spine stable

4. Return to starting position and repeat on the other side

5. Perform 2–3 sets of 8–12 controlled reps per side

💡 Pro Tip: Keep your ribs down and your back flat—if your spine arches off the floor, reset your core. Control is everything.

🎯 Watch Next:

• Stability Ball Crunch | Core Strength & Spinal Control

• Quadruped | Core Stability & Coordination

• Banded Plank Lateral Walk | Core & Shoulder Stability

👟 Part of the Sports Med on Demand Corrective Exercise Series
Subscribe to learn how to move better, perform better, and live pain-free.

📲 Learn more: DrKenKaufman.com
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