Day 105- Bent Knee Fallout Single Leg with Pelvis on Soft Ball

This exercise continues challenging the stability and strength of the pelvis by adding the proprioceptive challenge of the Soft Ball.  It can also encourage length in the muscles of the low spine.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with the soft ball under your pelvis.  Your knees should be bent and your feet should be planted into the ground.  Inhale to prepare and then exhale as you drop one knee out to the side, rolling onto the side of your foot.  Inhale as you bring that leg back to the center and exhale as you repeat this movement on the other side.  Alternate sides as you repeat this exercise 8-10 times.

Things to think about

The soft ball makes this exercise a little tricky.  If you drop your knee with out the opposing support of the pelvic floor and abdominals then you will roll right off the ball.  YIKES!  To prevent this using the breath and allowing the leg that drops to move completely independent of the pelvis is key.

It might be helpful to think of the opposing hip as an anchor connecting to large depths in the ocean. 

Imagine that your belly button is smiling and your tailbone is drawn towards your pubic bone.

Imagine the hips socket itself.  The ball of the femur bone is simply rolling on the smooth surface of the hip socket.