Friday, October 12, 2012

Day 104- Bent Knee Fallout Double leg Table Top

This exercise asks the body to disassociate the leg bones from the hip sockets in a symmetrical fashion

To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position.  Inhale to prepare and then exhale as you open your legs to the side.  Inhale to return the legs back to the center and then repeat.  Complete this movement 8-10 times.

Things to think about:
Because this is a symmetrical movement the tendency to rotate the pelvis from side to side will be less.  However, it is still important to think about pelvic stability because while the pelvis may not rotate from side to side it could till forward or back.  When doing this exercise the pelvic floor and lower abdominals will keep the pelvis totally still.  It is important to think about the pubic bone and two Anterior Superior Illiac Spines (ASIS or headlights) on the same plane.  As your legs open you want to be sure that your pubic bone doesn’t rise higher than you ASIS or vice versa.

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