Day 298- Inner Thigh Lift with Squishy Ball Under Hip

This exercise requires increased proprioception for the inner thigh lift.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with your bottom hip on the soft ball.  Reach your bottom leg long beneath you and allow your top leg to cross in front of the body.  Inhale in to the back of the ribs to maintain the rib to hip connection and then exhale as you reach through the bottom leg and lift it into the air.  Inhale as you release and then exhale as you repeat 8-10 times.

Things to think about

This exercise allows the body to find extra length in the bottom of the waist.  Lifting the lower leg puts a balanced tension on the bottom side of the body for added spine support.

To progress this exercise further you can suspend the upper body above the floor on your elbow.  Imagine that you’re spine is a suspension bridge swaying in the wind, never losing its support.

Day 290- Side Lying Inner Thigh Push with Flex/Point and Magic Circle

This exercise has a really long name, but is beautiful in its simplicity.  It builds strength in the inner thigh while encouraging mobility in the ankle

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your legs long beneath you.  Your bottom leg will hold the magic circle in place perpendicular to the floor and your top leg will be placed on the top of the magic circle.  Inhale into the back of your ribcage and then exhale as you press down on the magic circle.  Continue breathing as you spread your toes apart and flex and point your ankle ten times.  Rest by releasing the circle slightly and repeat this 8-10 times. 

Things to think about

This exercise works the entire ankle and all of the tendons of your foot.  Spreading your toes allows for space in the arch of the feet. 

Lack of ankle mobility is often directly related to knee pain.  So if your knee hurts get those ankles moving.

Day 279- Sidelying Bottom Leg Circles

This exercise works the inner thigh of the bottom leg in the side lying series.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, and hips lined up with the back of the mat.  Reach your bottom leg long beneath you and cross your top leg in front.  Inhale into the back of the ribs and then exhale as you lift the bottom leg.  Breath continuously as you draw ten small circles with your bottom leg.  Repeat in the other direction.

Things to think about

Be sure that your lower leg is lined up with your pelvis, and that the circles enter the space behind your body as well as in front of your body.

If you are able to take your leg through a range of motion that is both in front and behind your body, then you are able to engage the adductors with every fascial connection.

Day 274- Inner Thigh Lift

This exercise works the bottom in the side lying series.

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 then cross the top leg in front of the bottom leg.  Inhale into the back of the ribs and then exhale as you lift the lower leg.  Inhale as you lower the leg and exhale as you repeat.  Repeat 8-10 times.

Things to think about

As you lift the lower leg, be sure that you are maintaining the pelvis aligned.  The tendency will be to drop the waist to the ground. 

As always be sure to exhale as you narrow the ribcage.  This will help keep the waist lifted.