6
Chapter
The basic exercises
- Basic exercises for the pelvis 7. Basic exercises for the pelvis
- Basic exercises for the pelvis 7. Basic exercises for the pelvis
- Circle your whole pelvis horizontally as if you are
moving on a circle around your sacrum. - Perform 2–3 circles clockwise, and 2–3
counterclockwise. - Perform points 4 and 5 3–5 times.
- To finish bring your knees together, with your
feet hip width apart, and remain calm for a few
breaths.
Hint
After practicing this exercise for a few months you
may be able to correct wrong position and movement
patterns.
Exercise 7.4: Lying on your
sacrum
Aims: mobilizing the iliosacral joints, anterior move-
ment of the ilia, balance.
- Prepare a firmly rolled towel which is the
diameter of your wrist; alternatively, for a
stronger effect, use a brick. - Lie on your back with your knees bent and the
soles of the feet on the floor. - Lift your pelvis and put the rolled towel or brick
underneath your sacrum exactly in line with the
spine. - Lower your sacrum onto the roll or brick so that
your abdomen and lumbar area are soft. - Keeping your left leg bent, and your sacrum
still on the towel or brick, slide your right heel
away to straighten your right leg so long as
you are comfortable in the back of your pelvis
and lumbar area (Figure 6.155). If this is not
possible with the roll or brick, reduce the
height. - Hold for 3–5 breaths.
- Bend your right knee to the starting position so
that the soles of both feet are on the floor; relax
your abdomen. - Repeat points 5–7 for the left leg.
- Perform points 5–8 2–3 times.
10. To finish lift your pelvis, remove the towel or
brick, and gently lower your back; stay calm for
a few breaths.
Exercise 7.5: Psoas stretch
Aims: stabilizing the pelvis, stretching the psoas and
the groins.
- Prepare a firmly rolled towel which is the
diameter of your wrist; alternatively, for a
stronger effect, use a brick. - Lie on your back with your knees bent and the
soles of the feet on the floor. - Lift your pelvis and put the rolled towel or brick
underneath your sacrum exactly in line with
your spine. - Lower your sacrum onto the towel or brick so
that your abdomen and lumbar area are soft. - Bend your right knee towards your chest;
holding the top of the shin with both hands
and keeping your sacrum still on the towel,
straighten your left leg (Figure 6.156). Bring
your right knee closer towards your chest. As
soon as your left knee starts bending, push
your left heel further away so long as you are
comfortable in the back of your pelvis and
lumbar area; adjust the distance of your right
knee from your chest so that you can straighten
your left leg.
Figure 6.155
Figure 6.156