Begin in a quadruped position with hands underneath the shoulders and the knees placed under the hips.

Place a foam roller or object on the low back and keep it balanced.  

Raise one leg maintaining a neutral spine and neutral hip position.  Hold 10 seconds.

Lower and repeat on the other side.  Complete 5 repetitions on each site.


After the right leg is raised and in a neutral position, raise the left arm, leading with the thumb.

Hold the arm at head level close to the body.  Repeat on the opposite side with left leg raised, then the right arm.

Provided as a service of Marian Barnick.  Not to be reproduced or shared without express written consent from Marian Barnick.   

Any exercise or corrective strategy provided by Marian Barnick assumes that each patient/participant is aware of their health history, any limitations they may have with respect to exercise, uses sound judgment with exercise participation and has received consent from their Health Care Practitioner before engaging in any exercise or corrective strategy.    If there are ever any changes in your health or suspected changes that may affect your safe participation in exercise, seek advise from your treating Health Care Practitioner before continuing with any exercise.