Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Leg Stretch With Arms, Level 1

BeginnerMobilityTier T1

Lie on your back with your knees bent and your arms at your sides. Slide one heel away along the mat to straighten that knee while both straight arms rise overhead. Then circle your arms back down as the heel slides back.

Targets: Knee

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
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back on a mat with your knees bent and your feet flat, hip-width apart, in the pelvic-neutral postural alignment.
  • Rest both arms straight at your sides before you begin, ready to slide one heel away as you raise both arms overhead.
  1. A man lying on his back on a mat, both knees bent with both feet flat on the mat, both straight arms resting at his sides.

    Step 1 of 5

    Lie on your back in pelvic neutral, both knees bent and feet flat, arms resting straight at your sides.

  2. The same man with his right leg partway extended along the mat and both straight arms partway raised toward overhead, palms facing inward.

    Step 2 of 5

    Slide your right heel away along the mat to start straightening your right knee, and at the same time start raising both arms from your sides.

  3. The same man with his right leg fully extended and straight along the mat and both straight arms raised fully overhead, lifted clear of the mat.

    Step 3 of 5

    Continue sliding your right heel until your right knee is straight, and raise both arms the rest of the way overhead.

  4. The same man with his right heel sliding back toward the buttock and both straight arms out to the sides at about shoulder height, midway through circling down.

    Step 4 of 5

    Begin sliding your right heel back toward you to start bending your right knee again, and start circling both arms down and out to the sides.

  5. A man lying on his back on a mat, both knees bent with both feet flat on the mat, both straight arms resting at his sides.

    Step 5 of 5

    Lie on your back in pelvic neutral, both knees bent and feet flat, arms resting straight at your sides.

Breathing

  • Breathe normally; unforced rib breathing without holding the breath.

Safety Information

Keep pelvic neutral with the back flat to the bed and a gentle lower-abdominal activation before the heel slides and throughout the set. Keep this spine-protective set-up, not relaxed once the leg or arms begin moving. Maintain soft ribs, pelvic neutral and a smooth movement as the heel slides. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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.