Lying-Side Lateral Lift Flexion

Lying Side Lift (Lateral Flexion Stretch)

Positioning

1. Lie Down: Start by lying on your side on a flat, comfortable surface, such as a mat or carpet.
2. Body Alignment: Align your body in a straight line from head to heels. Ensure that your head is resting comfortably on your arm or a pillow. Your legs should be extended straight, stacked on top of one another.
3. Bottom Arm Position: The bottom arm can be straight out in front of you or bent at the elbow to support your head.
4. Top Arm Position: Place your top arm either along your side or above your head for support.

Movement

1. Initiate the Lift: Engage your core muscles and gently lift your top leg upwards while keeping your bottom leg grounded on the mat. Your top leg should move in a controlled manner to avoid jerking.
2. Focus on Stretching: As you lift your leg, imagine elongating your side muscles. Hold the position for a brief moment at the top of the movement.
3. Lower the Leg: Slowly lower your leg back to the starting position, maintaining control throughout the descent.
4. Repetitions: Perform 10-15 repetitions on one side, then switch to the other side to work the opposite muscles.

Tips

- Keep your movements slow and controlled to maximize the stretch and effectiveness of the exercise.
- Focus on your breathing; inhale as you lift and exhale as you lower your leg.
- If you feel any discomfort in your lower back, modify the movement or reduce the range of motion.