ClapMove · clapmove.com
Exercise handout — move better, feel better.
Heel Slides
Gentle leg sliding movement for hip mobility with core control. Safe exercise for acute SI pain phases.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
No equipment? Try: sock on hard floor for sliding
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
3 sec out / 3 sec back
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Feet flat on floor
- Arms at sides
Step 1 of 4
Gently brace core
Step 2 of 4
Slowly slide one heel along floor to straighten leg
Step 3 of 4
Keep low back stable
Step 4 of 4
Slide heel back to start
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- Low back stays stable
- Move slowly and smoothly
- Only go as far as back stays still
- Keep breathing
Common Mistakes to Avoid
- Low back arching as leg extends
- Moving too quickly
- Not engaging core
- Holding breath
Safety Information
Keep range where back stays stable.
Progressions
Dead bug variations
Regressions
Smaller range of motion
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.