Lying Toe Leg Flexion Extension

Lying Legs Extension with Toes Flexion

Positioning:
1. Lie flat on your back on a comfortable surface, such as a mat or carpet.
2. Keep your arms relaxed at your sides or place them under your lower back for additional support.
3. Bend your knees, bringing your feet close to your hips. Your thighs should be perpendicular to the ground.
4. Keep your feet flat and hip-width apart.

Movement:
1. Gradually lift your feet off the ground, extending your legs towards the ceiling. Your body should remain flat on the floor.
2. While your legs are extended, flex your feet so that your toes point downward. Hold this position for a moment.
3. Slowly lower your legs back down to the starting position by bending your knees and returning your feet close to the ground without letting them touch.
4. Repeat the movement for a desired number of repetitions, focusing on controlled motion and proper form throughout.

Tips:
- Maintain a neutral spine throughout the exercise, avoiding arching your back.
- Engage your core muscles to stabilize your body as you perform the movements.
- Focus on smooth, deliberate actions rather than rushing through the repetitions.