This exercise combines external rotation with hip flexion and knee extension.
To do this exercise you will need a mat. Start by lying on your side with
your head, ribs, hips, and heels lined up with each other. Inhale into
the back of the ribcage as you externally rotate your leg, and then exhale as
you maintain the external rotation at the hip and bend your knee to slide your
foot to the knee. Inhale as you straighten your leg and then lower back
to the bottom leg. Repeat 8-10 times. And then reverse.
Things to think about
This exercise is a great and gentle way
to move all of the joints in the lower leg. It will allow you to increase
the mobility at the ankles and the hips while maintaining the stability of the
knee. For these joints to move most efficiently, it is important to maintain
the length of the spine and the lift in the waist.
Because of the angle of most people’s
legs in relationship to the hip socket, you may notice that your leg
straightens slightly in front of the hip.
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