Leg Raise Exercise
Starting
Position
- The single leg raise
exercise requires you to start by lying on your back with one knee bent
and the foot on the floor.
- The other leg is
straight out, toes up.
- Arms are by your sides.
Action
- Set your abdominals
through the Abdominal Hollowing
exercise
- Lift your straight leg
and hold it.
Prime
Movers
Physio
Tips
- If you have any pain
or discomfort doing this exercise you are not able to stabilize your
lower back.
- Stop this exercise and
go back to practicing Abdominal
Hollowing, and finding the neutral position.
Progression
This is one of the
easier exercises we use in the clinic to teach lumbopelvic control. If
you slide your hand under your lower back while performing this leg
raise exercise your should not feel your back move up and down as your
leg moves up and down.
If you cannot maintain a stable spine in this position you probably
will have very little control on the ball. Practice this until you are
familiar with
your neutral lumbopelvic position.
If you do feel your lower back move you don't have adequate control for
this exercise, try the easier exercise below::
Bent Leg Raise Exercise
- Lie on your back with
your knees bent, arms at your sides, feet flat on the floor as in the
first picture above.
- Tighten your abdominal
muscles by pulling your belly button in and up. Check the abdominal
hollowing exercise description
if you are having difficulty with this.
- Lift your one foot up
about 3-4
inches.
- Hold this position
briefly and then slowly lower your foot.
- Your pelvis should
remain stable throughout the exercise, and you should definitely not
experience
pain.
Hold this position for
2 seconds and repeat 10 times.
Hold this position for
2 seconds and repeat 30 times.
Hold this position for
2 seconds and repeat 60 times.
