Strengthens back extensors and buttocks (glutes), which are important for achieving and maintaining upright posture. Back extension is an important postural skill.
Use this exercise before or after prolonged periods sitting at a desk or using a tablet device, to support optimal posture.
Instructions
Lie on your tummy, with straight legs
Squeeze your buttocks, to lift your legs and chest off the floor
Hold for 5-10 deep breaths
Watch Points
Legs straight
Chest and legs lifted off the floor at the same time
Chest and legs (including lower thighs) kept up off the floor
Arms resting beside body (not using arms to assist)
Modifications
More Challenging
Multi-Sensory
Ball Skills
Fine Motor
Lying:
Do the Dolphin Arch by lifting just the upper body by itself, and then just the lower body
Seated:
Reach your arms up over your head. Lift your chest up towards the sky and hold for as long as you can.
Try the “Superman” dolphin:
Stretch your arms straight out in front of you and lift them off the floor when you lift your chest.
Try splashing your tail like a dolphin.
How does a dolphin sound?
While doing the Dolphin Arch, use your hands to roll a ball with a partner. Make sure to keep your arms up off the floor and shoulders pulled down and back.
While doing the Dolphin Arch, practice clicking your fingers
