B3 Four Pillars is a nice and gentle mobility and weight bearing exercise of the limbs and a stability exercise of the entire trunk.

Starting Position

• Six-point kneeling on knees and elbows.

• Relax forearms on surface.

• Position the entire spine and pelvis in neutral position.

• Elongate the spine from crown to sit bones.

  
  

Movement

• While maintaining the neutral spine and pelvis, transfer the body weight from limb to limb.

• Draw an imaginary rectangle with nose.

• When the pelvis is in front of knees, prevent lumbar extension (exhale).

• When the pelvis is in behind the knees, prevent lumbar flexion (inhale).

• Maintain the longitudinal spine stretch throughout the exercise.

Alternate directions of circle after 1-2 cycles then proceed to exercise B4 Double Side Stretch.