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This exercise helps stabilize your spine and create mobility and strength of the hip

On your hands and knees with your belly button drawn in and your shoulders protracted (extended, or pushed away from each other)

Tuck your right knee to your chest. Fire the glute and extend out while extending your opposite arm using the scapula (shoulder blade) on that side

Pause in the extended position for 2-5 seconds, while maintain good posture