Mine Safety and Health Administration (MSHA) - Interactive Training - Material Handling Safety -Head Raising and Leg Raising

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

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Head Raising and Leg Raising

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

Exercises for Back Care
Flexion

Head Raising (illustrations show person performing this exercise)

Leg Raising (illustration shows person performing this exercise)

Head Raising

Lie on your back with feet flat on the floor. Adopt pelvic tilt. Hold your arms straight up in the air. Tuck chin against chest. Now lift head toward your knees, rolling up as if to sit up. Keeping feet flat on floor, raise yourself until shoulder blades clear the floor. Hold for six seconds, recline for six seconds, then repeat six times.

Leg Raising

Lie on your back with hip and knee bent and one leg straight on the floor. Adopt pelvic tilt. Keeping knee of straight leg tight, raise this leg slowly to level of bent knee. Then lower it slowly to the floor. Repeat exercise six times with each leg.