Heel lifts Sitting with a Strap
Sit on a firm chair that allows you to have your knees and hips bent to 90°.
Your feet should point straight ahead, and your feet, knees, and hips should be in a straight line.
Place a belt or strap around the thighs just above the knees. Roll your pelvis forward, and sit tall
on “sit bones” under the buttocks. This should create an arch in your lower back. From this position, place a slight but constant pressure on the strap outward around your legs. While maintaining this sitting position and the pressure on the strap, lift and lower your heels off the floor using your top upper thigh muscles.
Don’t let your calves do all the work.
3-15 Repetitions
Purpose: To strengthen the hip muscles and stabilize the spine.
See page 97 for photo and more details.
Sit on a firm chair that allows you to have your knees and hips bent to 90°.
Your feet should point straight ahead, and your feet, knees, and hips should be in a straight line.
Place a belt or strap around the thighs just above the knees. Roll your pelvis forward, and sit tall
on “sit bones” under the buttocks. This should create an arch in your lower back. From this position, place a slight but constant pressure on the strap outward around your legs. While maintaining this sitting position and the pressure on the strap, lift and lower your heels off the floor using your top upper thigh muscles.
Don’t let your calves do all the work.
3-15 Repetitions
Purpose: To strengthen the hip muscles and stabilize the spine.
See page 97 for photo and more details.
Scroll down for the book.
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