Day 280- Clam with Leg Lift

This exercise increases the external rotation range of motion at the hip socket

To do this exercise you will need a mat.  Start by lying on your side with your knees bent and your head, ribs, hips, and heels in a line.  Inhale into the back of your ribs and then exhale as you squeeze your heels together and externally rotate your hip so that your top knee lifts.  Inhale again and then exhale as you maintain the external rotation and lift your top heel away from the bottom.  Inhale as you release the heel back to the bottom and lower the leg.  Repeat 8-10 times.

Things to think about

As with any side lying exercise, you want to make sure that the axis of your body is elongated, and that your hips and your shoulders remain stacked vertically.  Rotations in the spine will show in a ribcage that is shifted forward and hips that are shifted back. 

Enjoy the gentle burn that this exercise will cause in the hip, but watch out for anything the might start to feel painful.