To do this exercise you will
need a mat. Start by lying on your back in a tabletop position.
Inhale as you straighten one leg for the ceiling and exhale as you lower that
long leg towards the floor. Just before it touches the floor flex your
foot and inhale as you lift the leg again. Repeat 5 times on each side.
Things to think about
It is very challenging to do this exercise
correctly. Often when first learning this exercise a person recruits the
quadriceps and hip flexors so much that they pull the pelvis into an anterior
tilt causing extension in the low back, or distress at the sacro-iliac
join. To prevent this it sometimes helps to imagine that the sacrum is
glued to the floor. It also helps to bend the knee slightly to create
ease in the front of the hips. As always you are imagining the ease in
the hip socket as you are moving the bones of the leg.
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