Hughes Family Chiropractic

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Leg Raises

Lie on your stomach. Tighten the muscles in one leg and raise it 1 to 2 inches from the floor. Return the raised leg to the floor. Do the same with the other leg. Repeat 20 times with each leg. This exercise may be performed several times per day.

Bridge

Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips up from the floor and then lower them back to the resting position. Repeat this exercise 20 times. This exercise may be performed several times per day.

The Pointer

Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly raise your right arm, and extended it forward parallel to floor.(Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the leg, and straighten it behind you. Hold opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.