Lying Heel-to-Heel Dragback Exercise Instructions

Starting Position

1. Lie flat on your back on a comfortable mat or soft surface.
2. Keep your legs extended together and your arms resting at your sides or above your head for balance.
3. Ensure your neck is in a neutral position and your head is relaxed against the mat.

Movement Instructions

1. Begin the Movement: Bend one knee and drag the heel of that foot towards your buttocks while keeping the other leg extended straight on the floor.
2. Dragback: Move your heel toward your hips in a controlled manner, engaging your core muscles. Your foot should glide along the surface, and your hips should remain anchored to the mat.
3. Return: Once your heel is close to your hips, extend that leg back to the starting position, keeping it straight and the other leg flat on the mat.
4. Repeat: Switch legs and repeat the same movements with the other foot.
5. Breathing: Inhale as you drag your heel back and exhale as you return to the starting position.

Tips

- Keep your movements slow and controlled to engage the core and hip muscles effectively.
- Focus on maintaining a neutral spine throughout the exercise.
- If you feel any discomfort in your lower back, reduce the range of motion or take a break.

Repetitions

- Aim for 8-12 repetitions on each leg, and perform 2-3 sets as you become more comfortable with the exercise.