Starting Position

Begin by lying on your side with your knees bent and your upper body straight (don't sag).  Your elbow should be positioned directly under your shoulder, and you should hold your shoulder down away from your neck.  Your shoulder, hips, and ankles should be aligned.

Finish Position

Lift your hips off the ground and push them forward until your shoulder, hips, and knees are now aligned.  Make sure to keep your shoulder pushed down to avoid injury.


Hold for 2 seconds, then slowly reverse the steps to return to the start position.  You may find that one side is weaker than the other, in which case it is recommended you work the weak side first.


Perform 3 sets of 10 repetitions each or as directed by your healthcare provider.  Repeat for the other side.