FOUR-POINT SUPINE KNEE LIFT EXERCISE

FOUR-POINT SUPINE KNEE LIFT 

• Four Point Knee lift exercise is a moderate-impact core-stabilizing exercise. 

• It helps to strengthen the deep abdominal muscles and your lower back.

• Knee lift exercise can be a useful exercise for preventing pain in your lower back lumbar region. 

• To get the best results of the Four Point Supine Knee Lift exercise, keep the muscles of your core working throughout.

• This exercise also includes hip and knee movement, so can be helpful to increase hip and knee mobility and strength.

• This were the BENEFITS of four-point supine knee lift

HOW TO DO FOUR POINT SUPINE KNEE LIFT?

1. Lie down on your back and bend your knees, with your feet resting flat on the floor. Keep your shoulders and upper back relax, abdomen braced, and keep your spine neutral.
2. Brace your abdomen, and lift your left leg so that your hip and knee are at right angles. Your right foot placed firmly on the floor.
3. Continue keeping your abdomen braced, and lift your right leg up to the level of your left leg. Pause at this position for 7-10 seconds and make use of your arms to stabilize yourself.
4. Keep your core engaged, and slowly bring your left leg down until your foot is flat on the floor.
5. Now bring your right leg down, and return to the start position. 
6. Repeat the Four Point Supine Knee Lift exercise for 5 times and then repeat the steps beginning with your right leg

Exercise should be comfortable when performed in the correct way, if you feel any kind of pain or increase in symptoms stop performing the exercise.

VARIATION OF FOUR POINT SUPINE KNEE LIFT (SUPINE KNEE BENT LIFT)

• Once you feel confident and have improved your abdominal and low back strength and stability while performing Supine knee bent lift, you can add a challenge by increasing an air cushion (shown above)or Bosu board behind the small arch of your back.

• Try to maintain stability and keep your core muscles engaged throughout.

• Avoid using your arms to balance yourself.