Side Behind-Head Hand Leg Raise

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Place your hands behind your head, supporting it with your elbows pointed out to the sides.

2. Engaging Core:

   • Keep your core engaged throughout the exercise. This helps stabilize your torso.

3. Side Leg Raise:

   • Slowly lift your right leg out to the side, keeping it straight.

   • Make sure your body remains upright and you lean slightly towards the left, allowing your right leg to move comfortably upwards.

   • Raise your leg to about hip height or as high as feels comfortable.

4. Lowering the Leg:

   • Gently lower your right leg back to the starting position.

   • Ensure that your movements are controlled to maintain balance.

5. Repeat:

   • Complete the desired number of repetitions on the right side (typically 10-15 repetitions).

   • Switch sides and repeat the same movements for the left leg.

6. Breathing:

   • Inhale as you lower your leg and exhale as you raise it to help maintain a steady rhythm.

7. Cool Down:

   • After completing the exercise, take a moment to stretch your legs and back to promote flexibility.

Tips:

• Focus on maintaining good posture during the exercise.

• Perform the movement slowly to maximize effectiveness and minimize the risk of injury.