Mine Safety and Health Administration (MSHA) - Interactive Training

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

2.43

Knee Raising

slide058.jpg containing the following:

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

Exercises for Back Care
Flexion

Knee Raising - Single (illustrations show person performing this exercise)

Knee Raising - Double (illustrations show person performing this exercise)

Knee Raising - Single

Lie on your back with knees bent and feet flat on the floor. Take a deep breath and relax. Grasp one knee with both hands and pull as close to your chest as possible. Hold for three seconds, then slowly return to starting position. Be sure to keep the small of your back flat against the floor as your leg returns to the starting position. Repeat with alternate leg.

Knee Raising - Double

Lie on your back with knees bent and feet flat on the floor. Take a deep breath and relax. Grasp both knees and pull them as close to your chest as possible. Hold for three seconds, then slowly return to starting position. Be sure to keep the small of your back flat against the floor as your legs return to the starting position. Repeat six times.