Скачать или смотреть Active Straight Leg Raise Correctives

These 3 corrective exercises may help improve your hip mobility and core control. See "The Mobility Test Every Man Should Do" video to complete the Active Straight Leg Raise test.

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1. LEG RAISE WITH CORE ACTIVATION
1. Lie on your back with your feet together, toes pointing toward the ceiling, arms straight out to your sides with your palms facing up.
2. Press your hands in the ground.  You should feel your core muscles activated.  
3. Lift your right leg up as high while pressing your hands into the ground and while keeping your leg completely straight.  Make sure your left leg and foot do not move at all.

2. HALF-KNEELING STRETCH
1. Start with your left foot forward, and right knee down, with the top of your right foot flat against the ground.
2. With hands on your hips, contract your core to keep from over-arching your spine, and begin to push your hips forward until you feel a stretch in the front of your right leg. 
3. Squeeze your right glute to increase the stretch. This position might be a big enough stretch for you. If so, hold here.
3. For more of a stretch, keep your left hand on top of your left thigh, and raise your right arm towards the sky. Then reach that hand up and over towards the left.
4. Hold for the prescribed amount of time, and then repeat on the other side.

3. ASSISTED LYING HAMSTRING STRETCH 
1. With your feet together and legs straight, place a strap around your right foot
2. Lie on your back 
3. Lift your right leg up while using the strap to assist you so you pull the leg even higher
4. Hold for 10-20 seconds, the return to the starting position.  Consider flexing the quad to release hamstring tension.

Please keep in mind this test and correctives are not a substitute for seeing a qualified professional if you are feeling pain. There can be many reasons why you have low back pain or issues.