This exercise is a variation of the classic pilates sidekick. It creates movement through the knee joint and the hip.
To do this exercise you will need a mat. Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat. Exhale as you find a gentle lift underneath the waist and the lift the leg to hip height. Inhale into the back of the ribs as you kick the leg forward, and exhale as you bend the knee and straighten the leg behind you. Repeat ten times and then reverse it.
Things to think about
Be sure that you keep the knee at hip height when it bends. The tendency will be to either lift the knee or drop the knee at the point of knee flexion.
As with all of the sidelying exercises it is important keep the connection between the ribs and the hips. Be sure to use the exhale to narrow the rib cage so that the base of the ribcage does not flare forward