Begin in a supine position with heels positioned on sliding pads, or towel; in contact with slide board, or other suitable surface. Lift your hips into extension with the shoulders, hips, and knees aligned, and the ankles in a dorsiflexed position; creating stiffness throughout.

Instructions:
Keep your elbows tucked in to your sides to help create a stable base of support to perform the movement. Slowly slide your heels out as far as you can keep controlled and return to starting position.

Reps:
Repeat 6 – 8 repetitions 3 sets. Progress to doing it with one leg (affected leg). Aim for 6 -8 repetitions 3 sets. To progress further you can hold weight to chest and Nordics are introduced.