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Foundationbeginner
BoneFit Leg Lengthener
Lengthen one leg away from the rib cage to create axial space and teach the pelvis to glide independently of the spine.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 1–2
- Reps
- 5–8 each leg
- Intensity
- Hold 3–5 s
- Rest
- as needed
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Lie on your back, one leg straight, kneecap and toes toward the ceiling.
Do this
- Pull toes toward the knee and push through the heel to ‘lengthen’ the calf.
- Lengthen by pulling the pelvis away from the rib cage.
- Imagine pressing the bottom of your foot into a wall to make a mold.
Avoid this
- Letting the leg roll outward
- Bending the knee
Safety
A gentle, sustained lengthen — no forcing.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.