Day 192- Open Leg Rocker Balance with Pelvic Rock

This exercise requires great abdominal control.  It is a great way to isolate the movement of the pelvis from the movement of the rest of the body.

To do this exercise you will need a mat.  Start sitting in a balanced position with your knees bent and your feet hovering just off the ground.  Grab on to the back of your calves and then straighten your legs.  From here keep reaching your legs towards the ceiling and maintain a long spine and then exhale as you hollow your abdominals and curl your pelvis further back.  Inhale as you return your spine to a neutral position and then exhale as you curl your pelvis.  Repeat 8-10 times.

Things to think about

It is rare that we move the pelvis around the legs, which makes this exercise great for pelvic floor strength and stability.  As you curl your pelvis imagine it sliding around the heads of your thighbones.  Allow the muscles of your pelvic floor and lower abdominals to engage and feel the gentle release in your sacrum.

Isolating the movement in your pelvis will allow you to improve the posture in your thoracic spine.  As you do these curls allow your chest to lift as if suspended from the ceiling by a string.