F 28 Supine Leg Raise EN

Laying flat onto the back, draw the chin in towards the chest, flex the upper spine, look toward the pubis.

Lift the pelvis slightly up into the air, doing a kind of reverse crunch so that you feel the lower part of the back elongating, the middle part of the back pressed to the floor.

Slowly lower the pelvis down to the floor as you lower the upper body to the floor too, drawing the shoulders down towards the hips and taking the arms about 20 to 30 centimeters away from the side of the body, palms facing flat down. to see that the back of the shoulders are also pressing nice and flat down to the floor as well here.

Now extend actively through the balls of the feet as you press forward and lift up.

Now if you have inflexibility in the back of the hamstrings you won’t come to 90 degrees but maybe a little bit further forward.

And if you have weak abdominal wall then you want to bend the knees as you lift the legs here too but whichever way keep the balls of the feet actively pressing forward as you lift.

Now to make sure that the lower part of the back is nice and flat, continually draw the shoulders down towards the hips and the back of the shoulders down and you can also, before we start to lower here, lift the pelvis up off the floor one more time here to make sure that the lower back is elongated.

Make sure the palms are pressing flat here too.

Now we’re moving with the direction here.

We’re going to start with 30 degrees.

Press the balls of the feet forward and down on the movement and without any momentum, press the balls of the feet forward and back up.

And again, the balls of the feet press forward and