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Exercises
Reverse Leg Raise |
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This exercise strengthens the lower back muscles. It
requires a certain amount of strength and flexibility from your abdominal muscles; for
this reason, we recommend that you feel comfortable with the Stomach Crunch before you attempt this manoeuvre.
Note: You should not attempt this exercise until you have mobilised (or
decompressed) your lower spine – you will need to use the backrack in order to do this. When your
back is sufficiently decompressed, you should have little or no back pain, and you should
be reasonably flexible. Do not attempt the exercise until you have used the
backrack on a regular basis for at least three months. If you are in any doubt as to
whether this exercise is appropriate for you, please consult your doctor.
The whole movement can be broken down into a series of distinct phases:
Preparation
You should warm up before attempting this exercise. Decompress your spine by using the
backrack and then go for a brief walk (10 minutes). |
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bringing your knees up towards your chest at the same time – this will prevent strain
on your lower back. |
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Roll over, and straighten out your legs so that they
hang off the edge of the bed (as shown). If possible, your toes should touch the floor.
After positioning yourself correctly:
- Place your arms on the bed in front of you, so that your hands touch just in front of
your head.
- Locate and isolate your lower abdominal muscles; draw them up, and in, towards your
spine – this will support your back, prior to lifting. Do not tense your neck
muscles, or over-arch your lower back – these are common mistakes.
- Before you lift, take a deep, slow breath – fill your lungs as much as possible
(within reason), breathing in through your upper and lower chest.
Lift
The Reverse Leg Raise can be made as easy (or as difficult) as you wish. This flexibility
is useful, as you can vary the exercise according to the strength of your back.
Note: The variants are listed below, progressing from the easiest form of the
exercise (Single Leg Raise – Bent), through to the most difficult (Double Leg Raise
– Straight). Please make sure that you're comfortable with each manoeuvre, before
trying the next one.
Lift (Single Leg Raise - Bent) |
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Please refer to the diagram opposite.
Lift one of your legs, so that your toes leave the floor. |
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- If possible, try to lift your leg to the same height as the bed. Bending your leg (as
shown) will help to lower the strain on your back. Do not tense your neck.
- As you lift, keep your lower abdominals tensed (up and in), and breath out slowly.
Exhale, until you come to the end of your breath – this will help you to keep the
tension in your abdominal muscles in a safe and reliable manner.
Note: Some people hold the tension by not breathing – this is very bad
for you.
Lift (Double Leg Raise - Bent)
This variant of the single lift is largely self explanatory: lift both of your legs,
whilst keeping them bent. Again, keep your lower abdominals tensed (up and in), and
continue to breathe throughout the manoeuvre. Do not tense your neck.
Lift (Single Leg Raise – Straight) |
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Please refer to the diagram opposite.
Lift one of your legs, so that your toes leave the floor. |
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- If possible, try to lift your leg to the same height as the bed (as shown). This time,
however, keep your leg straight – this will increase the strain on your back. Do not
tense your neck.
- As you lift, keep your lower abdominals tensed (up and in), and breathe out slowly.
Exhale, until you come to the end of your breath – this will help you to keep the
tension in your abdominal muscles in a safe and reliable manner.
Lift (Double Leg Raise – Straight) |
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This is the hardest form of the exercise.
Lift both legs off the floor (as shown), whilst keeping them straight. |
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Again, keep your lower abdominals tensed (up and in),
and continue to breathe throughout the manoeuvre. Do not tense your neck.
Return
- As you return your leg (or legs) to the floor, breathe in slowly (keeping your
abdominals tensed). Do not tense your neck.
- You should aim to finish inhaling just as you return to the starting position.
Additional Advice
To start with you should:
- Limit the number of repetitions (perhaps to as little as five).
- Perform the exercise every other day.
As mentioned above, we recommend that you feel comfortable with the Stomach Crunch before you attempt this
manoeuvre.
Note: Both muscle groups (abdominal and back) play an important role in stabilising
the spine. However, these groups oppose each other - one sits in front of the spine, and
the other behind it. You therefore need to balance your strength by doing both exercises
(otherwise, you may experience problems).
If you’ve had back pain for a reasonable length of time (whether the pain is
intermittent, or constant) you will probably have weak (and tight) abdominal and back
muscles. You therefore need to decompress your spine before you attempt to
strengthen your back – and you need to build up your strength and stamina gradually
(as with any other exercise).
If you feel that you’ve strained your muscles (at any stage) you should stop. This
probably means that your lower spine is too stiff, and your muscles are too tight.
Continue to use the backrack until you
feel ready to try this exercise again. |
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