Body Mechanics – Short & Long Leg Exercise
For lower back support, posture awareness and prevention

The Body Mechanics approach is based on precision rather than force. We work with the body slowly and gently, allowing muscles and joints to release and re-align naturally. It is important not to rush through movements. Take your time and become aware of how your body feels throughout the exercise.

Starting position

• Lie on your back in a comfortable supine lying position (lying flat on your back).
• Stretch your legs out naturally.
• Flex your feet towards you (bringing your toes gently back towards your body). Avoid pointing your toes.
• Keep your head in a neutral position, with your chin gently tucked slightly towards your chest.
• Avoid throwing your head backwards.
• Relax your shoulders and allow your body to settle.

The exercise

1. Gently tighten your gluteal (bottom) muscles.
2. Slowly stretch one leg from the hip socket, imagining the leg becoming slightly longer than the other.
3. Keep your foot flexed towards you throughout the movement.
4. Do not force the movement — it should feel gentle and controlled.
5. Hold for approximately 2–4 seconds, noticing the movement and sensation within your body.
6. Return to a neutral position and relax.
7. Tighten the gluteal muscles again.
8. Repeat exactly the same movement on the opposite side.

Important points

✓ Keep movements slow and controlled
✓ Focus on quality rather than quantity
✓ Keep feet flexed towards you — avoid pointing the toes
✓ Breathe normally throughout
✓ Notice what you feel rather than forcing movement
✓ Stop if you experience pain

Recommended

Repeat at least 4 times on each side, or as advised.

This exercise can be a lovely one to include in your daily routine and is often particularly beneficial:

• On waking in the morning to gently mobilise the body before starting your day
• Before bed to help release tension and encourage relaxation

“Remember, in Body Mechanics we are not forcing the body to change — we are encouraging it to move in a kinder and more balanced way.”