Lie on your back, with your knees standing, and feet on the ground. Put your arms out directly to your sides, with the palms facing up.
-
Slowly drop the knees to the left to stretch the right side of the hip and back.
-
Slowly, working from above down and segment by segment, derotate by returning to the starting position.
-
Try to bring each level of the lumbar spine to the floor before the hips and pelvis come back to neutral. Yes, this is very difficult at first.
You are using your abdominal muscles (use abdominal bracing) and your low back muscles in harmony to come slowly down, not primarily your legs or hips.
Repeat 2-3 times, 1-3 times per day. Do both sides unless instructed to focus on one side.
|
