Sunday, April 14, 2013

Day 288- Side Lying Leg Circles Up and Over the Magic Circle

This exercise increases the Range of Motion and strength at the hip socket

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your bottom leg long beneath you.  You will hook the magic circle underneath the bottom leg so that it is standing vertically to the ceiling.  Your top leg will be touching the floor in front of the magic circle.  Inhale to prepare and then exhale as you lift your top leg up and over the magic circle to tap the ground behind the circle.  Inhale again and then exhale as you lift the top leg up and over the magic circle to tap it on the ground in front of the circle.  Repeat 8-10 times. 

Things to think about
The increased range of motion in this exercise will require extra stabilization at the pelvis.  Make sure that the pelvis does not rock back and forth as you move the leg.

As always with every sidelying exercise you want to be sure that you are finding the longest possible spine by lifting your waist away from the center.

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