This exercise helps you loosen the back of your thigh with a massage stick for easier bending and reaching.
Active Leg Lowering To Bolster
This exercise helps you free up your hips while your core keeps your lower back steady, lowering one leg to a bolster instead of the floor.
- Starting Position:
- Supine
Start: Lie on your back with both heels resting on a bolster. Raise both legs straight up toward the ceiling, as high as you can while keeping your knees straight. Your lower back stays relaxed against the floor.
Action:
Keep one leg pointing at the ceiling.
Slowly lower the other leg until the heel touches the bolster.
Don't let your lower back arch off the floor as the leg comes down.
Raise the leg back up to the start. Repeat, then switch legs.
Feel: You should feel a stretch behind the raised leg and your stomach working. The most common mistake is letting the top leg drift toward you as the bottom leg lowers — keep it pointed at the ceiling the whole time.
Related Exercises
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This exercise helps you learn to hinge at the hip on one leg, reaching the other leg straight back for balance and control.
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This exercise helps you stretch the back of your leg using a band to lift it gently a little higher as the tightness eases.
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This exercise helps you loosen tight calves with a massage stick so your ankle bends more freely.