Supine Alternate Lower Extremity March

Purpose

The supine alternate lower extremity march is designed to strengthen and improve the recruitment of your lower abdominal muscles, which provide support for your low back.

Set up

Begin lying on a mat with your knees bent and feet flat on the floor. You may place your fingers on your lower abdominal muscles just inside your hip bones so you can feel when they are contracting.

Movement

Tighten your lower abdominal muscles and lift one knee up toward the ceiling like you are marching. Lower your foot back to the starting position. Relax. Repeat on the other side.

Tips

  • Do not let your back arch off the supporting surface as you lift your knee.
  • Do not let your pelvis rotate as you lift your knee.
  • Avoid holding your breath.
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