Unlock Upper Back Benefits with this Advanced Quadruped Technique

If you’ve ever taken Pilates, yoga, or any group exercise class, there’s a good chance you’ve spent time on all fours.

The technical term for this is “quadruped,” and you’d think finding your alignment in this position would be easy. 

I mean, just watch a baby crawl—they’re perfectly aligned every time!

But adults? 

We have to contend with the physical adaptations of being modern humans.

Things like: 

  • tight hands and forearms
  • weak wrists
  • internally rotated shoulders
  • tucked pelvis
  • rib thrust
  • forward-falling head

When you consider all these things, an aligned quadruped, something easy for a baby, suddenly becomes super advanced for an adult. 

It takes serious focus and can feel like an incredible amount of work, yet appear as if you’re not doing much at all!

It’s worth exploring, though, because an aligned quadruped packs a beneficial punch! 

It’s great for:

  • Building strength in the wrists and mid-back
  • Increasing bone density in the wrists, ribcage, and thoracic spine
  • Creating balance in the rotator cuff (shoulder) muscles
  • Improving overall core strength
  • Enhancing proprioception and coordination (It’s great for your brain!)

The hip sockets also love an aligned quadruped, as do the pelvic floor and lumbar spine.

Plus, you have to get all the way down on the ground, which is fantastic for your whole body!

In today’s video, you’ll learn how to find one of quadruped's most challenging alignment points: your head and neck alignment.

In this post from 2020, I go through how to find this alignment for sitting and standing, but finding it on your hands and knees is next-level!

After you check out the video, I’d love to know your take. Make sure to let me know in the comments below.

With my head on top of my spine,


P.S. If you want more alignment-focused techniques to help your body feel amazing, the Pilates Tonic Online membership might be just what you’re looking for.

Our membership is packed with restorative exercises (material you won’t find in a regular Pilates class) to help improve your alignment and ease aches and pains as you get stronger and more flexible.

Join us now and get instant access to weekly bonus classes, both live and recorded, so you can watch them anytime you want. Plus, there are a bunch of other cool benefits waiting for you!

The bonus classes alone are worth $160 a month!

Picture a life where your movements are effortless, pain is a thing of the past, and you have the energy and strength to do what you love every day.

Join today and feel the difference—your body will thank you.

P.P.S. Here’s what three PTO members recently had to say about the membership:

 “Love your program. It has helped me immensely. Keep up the good work!”


“Another sensational video! I am so grateful I stumbled onto your website. I wish I had found it sooner!”


“The PTO Foundation Videos gave me a roadmap to identify, release, and strengthen my achy body. The videos are well organized, easy to follow a progression, full length or “quickies,” resulting in a general release of my persistently tight lower back, hips, knees, and shoulders.”



I’m here to help you get stronger and more flexible through alignment-based restorative exercise so you can enjoy all the activities you love in life. You can work with me in two convenient ways: digitally through the Pilates Tonic Online membership or personally with in-person Restorative Movement Sessions.

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