Dr. Andy Galpin

Sorry, I got kind of wordy there, but I think you follow me, right?

And you do one leg at a time.

That's kind of level one.

You raise that first one up, and then you raise that second one up.

And what you're looking for are things like your low back.

In order to raise your leg up in the air, does your low back have to come off of the table that you're laying on?

Suggesting that the only way you get to true hip flexion is by using like hip flexor muscles rather than core muscles and things like that.

So that's roughly what it's kind of look at.

As I mentioned, there's like four, there's actually five levels to this.

With the highest level, actually it's really hard.

It's a really cool double leg thing.

So imagine both legs are up.

So you're laying on your back and your knees are on your chest and your calves are on your hamstrings.

So you're like hugging yourself.

You get to that 99 position and then you lower both legs at the same time back down to the ground.

So without holding onto the sides of the table, of course, your hands I think are on your chest or curled up.

That's actually really hard to do.

And you have to have a lot of core integrity and strength to be able to lower them both down.

I think the technical thing is that you gotta be within 12 centimeters of the table, and then you extend until you are entirely flat.

Again, if I'm losing you on descriptions, you can Google these things.