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 245- Child's Pose with Wide Knees

This exercise allows you to open the hips and the low back along with the added length of the child’s pose.

To do this exercise you will need a mat.  Start kneeling with your feet together and your knees apart and then allow your body to rest forward between your thighs.  Take five to ten breaths in this position. 

Things to think about

Often people enjoy the child’s pose with the knees apart because it allows more space in the hips and low back. 

You can also take this opportunity to walk your hands farther forward in space to lengthen your spine.  See how far you can reach.