This exercise continues our journey toward
pelvic stability. This time the tabletop position increases the
difficulty of the exercise because it gives it a smaller base of support.
To do this exercise you will
need a mat. Start by lying on your back. Your legs will be in a
tabletop position with a ninety-degree angle at the hips and at the
knees. Inhale to prepare and then exhale as you engage your pelvic floor
and lower abdominals and lower one leg out to the side. Inhale to bring
the leg back to the center and exhale as you lower the other leg out to the
side. Repeat this exercise alternating sides 6-8 times
Things to think about:
Pelvic stability and hip disassociation are key
when doing this exercise. As you are lowering your leg out to the side
the tendency will be to allow the opposite leg to follow the hip. It is
important to think of the opposite hip like an anchor. Only lower the leg
as far as you can without moving the pelvis
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