Wall-Supported Back-Leg Lift

Starting Position:

• Stand facing a wall, approximately an arm’s length away.

• Place both hands on the wall at shoulder height, keeping your arms straight.

• Step back slightly with your feet shoulder-width apart for balance.

Body Alignment:

• Engage your core muscles to maintain stability.

• Keep your back straight and hips level.

• Ensure your head is in a neutral position, looking straight ahead.

The Movement:

• While maintaining the position of your hands on the wall, lift one leg straight behind you.

• Keep your leg straight while raising it as high as comfortable, without bending your knee.

• Hold the lift for a moment at the top of the movement.

Lower the Leg:

• Slowly bring your leg back down to the starting position.

• Avoid swinging the leg; the movement should be controlled.

Repetitions:

• Repeat the lift for 10-15 repetitions.

• Switch legs and perform the same number of repetitions.

Breathing:

• Inhale as you lift your leg and exhale as you lower it.

Tips:

• Focus on maintaining balance throughout the exercise.

• If you feel any strain, reduce the height of the lift or take a break.

• You can place a towel or mat under your feet for comfort if needed.