Position:

Lie on a firm surface with your feet/knees hip width distance apart. One hand is behind your head with your other arm at your side. 

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Movement:

Breathe into your belly, exhale and press your low back into the ground, tipping your pelvic bowl backwards.

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Keep your knee at a fixed angle and lift it towards your chest 3- 4” as you curl your upper body up. Feel your lower back strongly contacting the floor.  As slowly as you can lower your head and foot back to the floor. Once your foot hits the ground, slowly release your pelvic tilt.

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If you were able to keep your back strongly flat the entire time on the first rep, you can challenge yourself by sliding your foot a few inches away from your bottom. Do 2-3 repetitions on each side.

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If it was more challenging to keep your pelvis tilted backwards on one side, you can do another repetition on that side.

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Notes: 

Try to breathe normally the entire time.

Make this a game and see if you can get your head and foot to land back at the same time.

A common mistake is to lift your leg too high.

You can place both hands behind your head if your neck is sensitive.

Take your time moving your leg towards flat. The further your foot is away, the longer your leg becomes and the harder it is. Be careful.

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‍Click here to download pdf

 Application

Walking or hiking up hills is great fitness activity and is actually safer than walking on level ground. This is because it naturally places your spine and pelvis into a bit of forward bending or flexion. This is especially true if you use the correct muscles to climb hills. This activity is about pulling your heels down so the glutes can propel you up. People often use their hip flexors to pull themselves up hills. Focus on your backside!

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