Practicing the “glute bridge” and the “prone leg lift” movements are ideal if getting low to the ground is manageable. For those who prefer or have their limitations for getting down on the ground, the following movements will be suitable for you. You will need a chair and a comfortable enough space for you to perform the movements.
The chair will be useful for the purpose of helping you maintain good balance and proper isolation of the muscles necessary as you work on the movements. Without a further ado, our number one movement is the “knee raise.” Use Figure A as reference, make sure you have the backside of the chair positioned right next to your left side for starters. In this position next to your chair’s backside, grab ahold of the chair’s top back rail. Do not pulldown on the top rail, gripping the rail firmly will help you feel balanced. Raise your knee furthest from the chair. With your knee bent in the air, tighten up the opposite glute muscles on your leg that has contact with the floor. Here you are stretching your hip and lower back muscles. Thus, meaning you are developing flexibility in the lower back, improving flexibility in your lower back helps relieve tension in the muscles which could cause pain and aches. Gently and under your control move your foot with the bent knee straight back down to the ground. Repeat for twenty-five repetitions on each leg, and complete two sets.
Let us jump into your second movement. The “stiff knee heel kick,” use Figure B as reference, start of by standing behind the backside of a chair. Grab hold of the top rail with both hands. Keep an even distance between both hands. For your safety, do not pull down on the top rail. Keep pressure on the top rail of the chair. Once you feel well centered and balanced, stiffen one knee, and gently move your heel along with your leg back as far as your range of motion allows. With your heel in the air tighten your glute muscles for about 2 seconds. Once done, gently move your leg right under your body. Repeat for twenty-five repetitions, and complete two sets.
