Side-Lying Lateral Lift Free Flexion

Starting Position:

1. Lie on your side on a comfortable surface, such as a mat or a soft carpet.

2. Position your body so that your legs are extended straight and stacked on top of each other.

3. Support your head on your lower arm, with your head resting comfortably on your arm or a pillow if necessary. Your upper arm can rest along your side or be extended in front of you for balance.

Movement:

1. Prepare to engage your core muscles and keep your body aligned.

2. Slowly lift your top leg upward toward the ceiling while keeping your leg straight. Focus on using your hip and side muscles to lift the leg without rotating your hip forward.

3. Hold the leg in the lifted position for a moment, squeezing your glutes and side muscles.

4. Gently lower your leg back to the starting position, maintaining control throughout the movement.

5. Repeat the lift for 10-15 repetitions, then switch to the other side to work the opposite leg.

Tips:

• Keep your movements slow and controlled to maximize effectiveness and minimize injury.

• Avoid arching your back; maintain a straight line from your head to your feet.

• Breathe steadily throughout the exercise—inhale as you lift and exhale as you lower.

• If you experience discomfort in your lower back, ensure that you are engaging your core and keep your body aligned properly.