- Basic exercises for the pelvis7. Basic exercises for the pelvis 7. Basic exercises for the pelvis7. Basic exercises for the pelvis
5. Hold for 2–3 breaths, then release slightly,
keeping the position of your right hand, and stay
there for 1–2 breaths.
6. Bring your right knee closer to your chest,
adducting more towards your left shoulder; the
right hip comes further away from the floor.
7. Hold for 2–3 breaths, then release your hands and
come back into a symmetric position, either with
your legs bent or straight, whichever feels more
comfortable; feel whether there is any difference
in how the left and right hip are on the floor.
8. Repeat points 2–7 for the left leg.
Refined work for points 2 to 6
To increase the effect on your pelvis, move the shin-
bone area slightly towards your head.
Exercise 7.2: General mobilization
of the iliosacral joints
Aim: general mobilization of the iliosacral joints.
- Lie on your back; use a suitable pillow
underneath your head, if you need it.
- Bend both legs, keeping the soles of the feet on
the floor, about one foot length away from the
buttocks, so that it feels right for the knees.
- Put your left foot onto the central line, and cross
your right leg over your left thigh (Figure 6.152).
- Keeping your head and shoulders still on the
floor, move your legs to the left and to the right,
so that there is movement over the iliosacral
joints; do 1–2 movements during one inhalation
and exhalation, for 3–5 breaths (Figure 6.153).
- Release your legs to the position described in
point 2.
- Put your right foot onto the central line, and
cross your left leg over the right one; repeat
points 4 and 5.
- To finish stay calm for a few breaths with the
legs straight or bent.
Exercise 7.3: More complex
mobilization of the iliosacral joints
Aim: general mobilization of the iliosacral joints.
- Lie on your back, with your knees bent and feet
on the floor.
- Bring the soles of your feet together and let your
knees fall apart (Figure 6.154).
- Move the heels as close as possible towards
the pelvis, as appropriate for your hips and
knees; keep your shoulders and head relaxed.
Figure 6.152
Figure 6.153
Figure 6.154
