This exercise increases the difficulty
of bent knee fall out by adding the soft ball to the pelvis and taking away the
support of the feet on the ground.
To do this exercise you will
need a mat and a soft ball. Start by lying on your back with you pelvis
on a soft ball and your legs in a tabletop position. Inhale to prepare
and then exhale as you drop one knee to the side. Exhale return that knee
to the center and then repeat on the opposite side. Repeat this 8-10
times on each side.
Things to think about:
The soft ball adds several challenges to this
exercise. It requires additional abdominal work to keep the pubic bone
from dropping to the ground, but is also requires a deep awareness for the
oblique abdominal muscles that will keep the pelvis from rolling off of the
ball. Unfortunately often when put in this precarious position the pelvis
recruits every muscle at its disposal to keep the pelvis still. This
includes the muscles that are actually required to allow the legs to
move.
So now what! Remember the basics. This
exercise is about allowing the leg to move in the hip socket. Go back to
imagining the top of the femur and the easy glide of the ball and socket
joint. Find the deep abdominal muscles to stabilize the pelvis, but do as
little work as possible. Find the ease in the movement. Feel
graceful as you simply exhale and lower your leg to the ground.
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