This exercise is intended to teach the
body to maintain a stabile pelvis while allowing one leg to lift into the
air. This simulates the leg swing in gait.
To do this exercise you will
need a mat. Start by lying on your back with your knees bent and your
feet planted in the ground. Inhale to prepare and exhale as you lift one
leg to a tabletop position. Inhale as you return that leg to the ground
and then exhale as you lift the other leg. Repeat 8-10 times on
alternating sides.
Things to think about:
This exercise is very easy to describe but hard to
execute. Often when doing this motion we recruit muscles that aren’t necessary
for the movement, which makes it much less efficient.
The muscle you want to isolate for this thigh lift
is the psoas, which attaches to the inner thigh and then runs along the front
of the spine to the base of the ribcage. As you are exhaling imagine
lifting your inner thigh. Also go back to imaging the hip socket
movement. Imagine the femur rolling in the socket simply, and remember
that the hip socket is closer to the pubic bone than one might think. Try
to keep muscles to the outside of the hip socket relaxed and easy.
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