To do this exercise you will need a mat. Start by lying on your side with your head, ribs, hips, and heels lined up with each other. Inhale into the back of the ribcage as you externally rotate your leg, and then exhale as you maintain the external rotation at the hip and bend your knee to slide your foot to the knee. Inhale as you straighten your leg and then lower back to the bottom leg. Repeat 8-10 times. And then reverse.
Things to think about
This exercise is a great and gentle way to move all of the joints in the lower leg. It will allow you to increase the mobility at the ankles and the hips while maintaining the stability of the knee. For these joints to move most efficiently, it is important to maintain the length of the spine and the lift in the waist.
Because of the angle of most people’s legs in relationship to the hip socket, you may notice that your leg straightens slightly in front of the hip.