6
Chapter
The basic exercises- Basic exercises for the hips 8. Basic exercises for the hips
- Basic exercises for the hips 8. Basic exercises for the hips
- If you cannot lie comfortably with straight
legs, use a suitable support underneath your
knees. - Keeping your thighs relaxed, move your legs
rhythmically, oscillating into internal and
external rotation for 1–2 minutes. To make
it easier to achieve the movement, initiate by
pressing your hands rhythmically on your outer
thighs. - To finish remain calm for a few breaths.
Exercise 8.2: Circumduction of hips
Aims: mobilizing the hip joints, coordination.- Lie on your back, comfortably supporting your
head. - Bend your hips and knees; bring your knees
towards your chest and spread them apart,
keeping the back of your pelvis on the floor. - Hold your right knee with your right hand,
and your left knee with your left hand
(Figure 6.164). - Circumduct both hips contrarotating
rhythmically, guiding the movement of the knees
with your hands; let the movements be round
and smooth:
a. starting the circumduction left and right at
the same time, for 5–10 breaths, change the
direction in between.
b. after half a circle of one side start the
circumduction of the other side; continue
for 5–10 breaths, changing the direction in
between.- Hold your right knee with your left hand, your
left knee with your right hand, so that the right
arm is on top (Figure 6.165). - Repeat point 4b with this hand hold.
- Change over the crossing of the arms and repeat
point 4b. - To finish stay calm for a few breaths in any
symmetrical position that you like.
Figure 6.164 Figure 6.165