How to do it
You need: Exercise mat.
Lie on your side on a mat, resting on your forearm with your elbow directly under your shoulder. Bend your knees so your lower legs trail behind you.
- Stack your hips and shoulders so your body faces forwards.
- Gently tighten your tummy.
- Lift your hips off the floor until your body makes a straight line from your head to your knees.
- Hold, then lower your hips back down with control.
Form cues
- Your body stays in one straight line, not sagging or folding forwards.
- Your supporting shoulder stays away from your ear.
- You feel the work down the side of your trunk that is nearest the floor.
Common mistakes
- Letting your hips drift down towards the floor during the hold.
- Rolling forwards or backwards out of the side-on position.
- Pressing hard through your neck or the point of your elbow.
Safety: Stop and message your physio if the pain spreads into your buttock or leg, or you notice new numbness, pins and needles, or weakness.