Day 316- #4 Stretch with Spine Twist

This exercise adds a spine rotation to the external rotator stretch.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Inhale into the back of your ribcage as you cross one ankle over the opposite knee and then hug both knees towards your chest.  Exhale as you drop your legs to the side toward your bottom leg.  Inhale as you take your gaze away from your knees, and take ten breaths as you feel the spiral in your spine.  Breath into your ribcage for ten full breaths, and then on an exhale bring your knees back to the center and reverse sides.

Things to think about

This exercise creates a spiral in the spine.  To get the most out of this spiral do your best to keep your ribcage on the ground while your legs move away from the ribs.

This exercise is a great way to relieve the tension that can happen at the back of the ribcage.  Use the breath to expand the back of the ribs, and as always make sure that with each exhale you are getting all of the air out of your body!

Day 315- #4 Stretch with Thigh Circles

This exercise is a dynamic external rotator stretch.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Inhale into the back of your ribs as you cross one ankle over the opposite knee.  Exhale as you bring both thighs towards you and grab onto the bottom thigh.  Inhale again as you circle the bottom thigh towards you and exhale as you circle it away.  Repeat 6-8 times in one direction and then switch directions.  Then switch legs.

Things to think about

This is a dynamic stretch, which means that each part of the circle is stretching the external rotators at a different angle.  This can work to open the hips in movement for better weight shifts and knee supports

Be sure that your head, neck, and shoulders are relaxed as you do this exercise.  It should feel recuperative.

Day 314- #4 Stretch

This exercise stretches the external rotators of the hip.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Inhale in to the back of your ribs and cross one ankle over the opposite knee, and then exhale as you bring the bottom leg towards your chest.  Hold onto the bottom thigh as you take ten breaths.  Then repeat on the other side.

Things to think about

This is a very recuperative exercise.  Use the breath to expand the tissues of your back.  As you inhale the myofascial tissue of your back will expand and as you exhale you can pull the leg closer to you. 

Make sure that your head, neck, and shoulders are relaxed and easy in this position.  If holding your leg is hard, then feel free to prop your bottom foot up on a chair or couch.

Day 306- Sidelying Develop with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the sidelying exercise.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball underneath your hip.  Lengthen both legs long beneath you.  Inhale into the back of your ribcage as you rotate your top leg outward at the hip socket and then exhale as you bend the knee and begin sliding the foot up the leg.  Inhale again as you straighten the leg into the air and then exhale as you flex your foot and reach your top heel to your bottom heel.  Repeat 8-10 times.

Things to think about

As you straighten the leg into the air most likely it will not line directly with the pelvis.  To keep the pelvis stacked most people have external rotation that is slightly less than 180 degrees.  Be sure that you are being true to your rotation.

You can always progress this exercise by suspending yourself on your elbow, and work hard to maintain an elongated spine with ease and flow in the leg movement. 

Day 305- Hot Potato with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the internal and external rotation of the top hip.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball underneath you bottom hip. Lengthen your legs long beneath you and allow the top leg to float into the air.  Inhale into the back of your ribcage as you internally rotate the top leg and tap your toes on the ground in front of the bottom leg.  Exhale as you lift the top leg, externally rotate at the hip and tap the heel on the ground twice behind the bottom leg.  Repeat this pattern eight to ten times. 

Things to think about

It is important in this exercise to keep the hips stacked one on top of the other.  As you rotate your hip and reach your toe or heel to the chances are that your hips and pelvis with move with the leg.  Work hard to maintain pelvic stability.

You can always suspend your upper body above your elbow to progress this exercise even farther.