1. 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.
2. 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.
3. 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.
4. Lower the Leg:
- Slowly bring your leg back down to the starting position.
- Avoid swinging the leg; the movement should be controlled.
5. Repetitions:
- Repeat the lift for 10-15 repetitions.
- Switch legs and perform the same number of repetitions.
6. Breathing:
- Inhale as you lift your leg and exhale as you lower it.
7. 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.
