Supine Marching

This exercise strengthens abdominal and hip muscles as well as helping to stabilize your lower back.

Length: 0:38

Categories: Supine, Exercise

Transcript

Lie on your back with knees bent and feet flat. Arms can be at your sides or wherever they’re most comfortable. Bring one knee up so it’s in line or just past your hip. The slower you go, the more challenging you may find this; see if you can hold the leg up for at least several seconds before switching. Make sure not to hold your breath: a good rule of thumb is to exhale through the hardest part of any exercise, which for most folks is when they lift their leg.

Pay attention to your low back as well. If you notice it’s arching away from the ground as you lift your leg or is causing you discomfort, try tightening your low abs like you want to bring your belly button a little closer to your spine. You can also try tightening the pelvic muscles like you don’t want to pee: the pelvic muscles connect to our deep core muscles and help stabilize us.

Related Videos

Photo of Introduction to Supine (On Your Back) Exercises

Introduction to Supine (On Your Back) Exercises

Categories: Supine, Introductions

Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise in positions other than on your back or in bed, it is still very important to keep yourself as active as possible.

Photo of Supine Absolute Basics –

Supine Absolute Basics – "The Bare Minimum"

Categories: Start Here, Supine, Exercise

Some of the absolute basic exercises that should be performed if you are bed-bound include ankle pumps, heel slides and rolling from side to side to change position. Doing these exercises regularly several times a day will help from developing blood clots, pressure ulcers or bedsores, and contractures (shortened, tight muscles).

Photo of Supine Belly Breathing

Supine Belly Breathing

Categories: Start Here, Breathing, Supine, Exercise

Stress and illness can affect how we breathe, impacting our digestion, cardiac and pulmonary function, nervous system and overall health. Luckily, we can control how and where we breathe in our bodies to change this.

Photo of Getting Out of Bed (Supine Log Roll)

Getting Out of Bed (Supine Log Roll)

Categories: Start Here, Supine, How To, Exercise

The 'log roll' is a simple technique to make it easier to get in and out of bed, and is useful for those who have back pain or decreased balance and strength.

Photo of Supine Bridges

Supine Bridges

Categories: Supine, Exercise

Strengthening the muscles of the buttocks makes it easier to get out of bed, a chair or off the toilet. It can also make it easier to go up stairs and can help decrease low back pain.

Photo of Supine Lower Trunk Twist

Supine Lower Trunk Twist

Categories: Supine, Exercise

This twisting exercise stretches any areas of tension at the mid and lower back and even the sidebody and muscles between the ribcage. When done more quickly from side-to-side, it can act as an abdominal strengthening exercise.

Photo of Supine Marching

Supine Marching

Categories: Supine, Exercise

This exercise strengthens abdominal and hip muscles as well as helping to stabilize your lower back.

Photo of Supine Neck Mobility & Stretches

Supine Neck Mobility & Stretches

Categories: Supine, Exercise

Learn movements and stretches to keep the muscles the neck and upper back flexible, which can help resolve headaches, muscle pain, stiffness, and improve your posture.