Mine Safety and Health Administration (MSHA) - Interactive Training - Material Handling Safety -Knee Pushing and the Curl

U.S. DOL, MSHA, National Mine Health and Safety Academy

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Knee Pushing and the Curl

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Manual Handling of Materials: Low-Back Injuries – Prevention and Recovery (continued)

Exercises for Back Care
Flexion

Cross-Arm Knee Pushing (illustration shows person performing this exercise)

The Curl (illustration shows person performing this exercise)

Cross-Arm Knee Pushing

Lie on your back with knees bent and feet flat on the floor. Adopt the pelvic tilt. Bend your left hip and knee to form a ninety-degree angle, with the left ankle crossed onto the right knee. Place right hand on left knee, keeping your arm straight. Raise your head and tuck in your chin. Now push your leg with your arm to create a good abdominal contraction. Count to six and relax. Repeat process six times with same arm and leg. Now change to other arm and leg and repeat whole sequence.

Note: This is an isometric exercise. There should be no movement.

The Curl

Lie on your back with knees bent and feet flat on the floor. Adopt the pelvic tilt. Bring your knees to your chest. Tuck your chin down onto your chest. Keep your arms straight at your sides and slightly raised. Curl yourself up, aiming your forehead for your knees. Repeat six times.