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Chest Walking
Safety Category: Beginner
Core Align: Narrow end at ladder
Body: Facing away from the ladder. Hands: Hip height
Resistance: 1 Blue or 1 Gray attached to ladder end of unit
Chest Walking is a combined effort of the upper and lower body
resulting in an anterior chest and arm stretch. It is suitable for
beginning a series of exercises facing away from the ladder.
Starting Position:
» Stand with one foot on each cart facing away the ladder.
» Place both hands on rung or on ladder uprights at hip height
with elbows straight.
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All manuals and user guides at all-guides.com
Movement Sequence:
» Movement phase:
› Slide left leg forward while tilting neutral torso slightly
› Allow back heel to rise passively off cart.
» Stretch phase:
› Feel stretch between left arm and right leg while
» Reverse phase:
› Maintaining upright neutral posture, return to starting
» Alternate sides.
» Repeat 4x each side.
Key Points:
» Move entire body as one unit.
» Stretch should be felt in the chest area or in the front of
» Use abdominal muscles to prevent sagging of the torso by
» Keep the front hip neutral rather than flexed.
» Keep the head in line with the torso not allowing it to press
» Don't round the shoulders.
» Keep the ribcage closed and in line with the pelvis as you
» Keep the lumbar spine neutral not allowing hyperextension of
Purpose:
» Upper and lower limb stability challenge.
» Upper and lower limb mobility challenge.
» Posture and orientation training.
» Chest and anterior shoulder stretch.
backwards and stretching anterior chest.
stabilizing trunk.
position.
the arms.
exhaling as the front leg pushes out.
forward as the torso moves.
move the leg forward.
the lower back.
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