- Basic exercises for the pelvis7. Basic exercises for the pelvis 7. Basic exercises for the pelvis7. Basic exercises for the pelvis
Exercise 7.8: Stabilizing the hips
(Figure 6.160)
Aims: balanced strengthening of the external rotators,
stabilizing the hips and iliosacral joints.
- Stand with your feet slightly apart and your
knees slightly bent, maintaining a neutral
lumbopelvic position.
- Feel the bones on your outer thighs (trochanter
major) with your hands.
- Keeping your big toes on the floor, turn your
knees slightly outwards until you start feeling
these bones rotating backwards, then bring the
knees to the starting position.
- Perform point 3 up to 10 times, each movement
for the length of one exhalation; on the last
attempt hold for 3–5 breaths.
- To finish release your hands, straighten
your knees, and stand upright for a few
breaths.
Figure 6.160
