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The Harmony Floor Sequence

B5 Pull a Leg

Anchor 1

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SKIP this exercise if painful or uncomfortable

  • Learn and follow the exercise instructions below.

  • Practice this exercise daily as part of your sequence. 


  • Perform this exercise in pain-free and comfortable ranges only.

  • If not possible, skip this exercise and consult with a physical therapist or movement professional.

  • When relevant, ensure that this exercise is within the surgeon's post-operation protocol.

Learn the Exercise

B5 Pull a Leg is a gentle posterior thigh stretch requiring lumbopelvic stabilization to maintain the slight neutral lumbar arch.

Starting Position

  • Supine lying with arms resting alongside trunk.


  • While reaching with one arm towards wall behind head, raise the opposite straight leg.

  • Extend the ankle for the movement and keep the knee straight.

  • Flex and extend elbow to reach upwards at the same pace as the straight leg is raising.

  • Timing: The arm and diagonal leg start and finish their respective movements together.

  • Guided imagery: Imagine you are pulling up the leg with the hand, which is connected via an imaginary elastic cord to the diagonal foot.

Perform 2-3 stretches to each side then proceed to exercise B6 Helicopter.

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