- Basic exercises for the hips8. Basic exercises for the hips 8. Basic exercises for the hips8. Basic exercises for the hips
Exercise 8.6: Four-point kneeling
Aims: stabilizing the hips, balance.- Start from the four-point kneeling position;
if necessary use a soft support for your knees;
the knees are hip width apart, the thighs are
perpendicular to the floor, and the lower legs
parallel; put your hands on the floor, with the
wrists underneath your shoulder joints. - Adjust the neutral lumbopelvic position.
- Stretch your right leg backwards, as high as you
can maintain the pelvis neutral, the foot is in
dorsiflexion, the left thigh vertical (Figure 6.178).
4. Hold for 2–3 breaths, constantly finetuning the
lumbopelvic position.
5. Bring your right leg back to four-point kneeling;
be centered in your position.
6. Repeat points 2–5 for the left leg.
7. Repeat points 2–6 with the following variations:
a. foot in plantar flexion (Figure 6.179)
b. foot in dorsiflexion, the leg externally
rotated; the kneecap should indicate the
rotation (Figure 6.178)
c. foot in dorsiflexion, the leg internally rotated;
the kneecap should indicate the rotation
(Figure 6.180).
8. To train your balance more, lift your opposite
arm at the same time as the leg.
9. To finish bring your buttocks as far as
comfortable towards your heels, bend forwards,
and rest for a few breaths (see Figure 6.16).
Exercise 8.7: Hip relaxation
Aims: gentle traction and relaxation for the hips.- Lie on your back, using sufficient support for
your head, if necessary. - Rest your lower legs on a chair; adjust the distance
from the chair so that the back of your pelvis
stays on the floor and your legs are slightly pulled
away from the hips to achieve gentle traction; the
lower legs remain comfortably on the chair, knees
and thighs relaxed (Figure 6.181). - Keep this position for 1–3 minutes in the
beginning; with practice you may like to increase
up to 10 minutes.
Figure 6.178Figure 6.179Figure 6.180 Figure 6.181