LOWER BODY

Overall Guidelines:​

  • All movements are gentle

  • You can move into areas of pain, but not cause pain

  • Anything painful is contraindicated

  • Use support with pillows, heavy ball, foam roller

  • Avoid any extreme application of these exercises.  Please follow your rehabilitation protocol in cases of recent hip surgery.

Hip Circles

  • Stand comfortably

  • Feet parallel, and hip width apart

  • Make circles... small circles, large circles, one direction, the other direction

  • Pay attention to areas that are less fluid

  • Slow into these 'rusty' areas, very slow

  • Let the body ease out the 'kinks'

  • Play with moving the sacrum - sacrum circles

  • This practice comes from QiGong

Knee-Drop Hip Opening

  • Lay comfortably on your back with knees bent

  • Anchor your low back and pelvis into the floor, gently

  • Let the knees casually drop to one side, allowing the hips to open

  • This is not a back twist - the back and pelvis stay anchored

  • Notice that the hips have their independent movement from the back

  • This helps the hips remember they have their own movement job - it's not for the low back to do all the twisting

  • Easily, invite the hips to open

  • Relax, enjoy the sensations

Hip Joint Internal Rotation Challenge​

  • Don't do this if you have a prosthetic hip

  • Start on your knees, and stay comfortable by using a pillow or a ball to sit on

  • Stay comfortable

  • Gradually wriggle into position

  • Ideally, both sit bones are on the ground

  • Compare both sides

  • Go slowly into and out of the posture

  • Do some hip circles after coming out

Hula Hoop Play
  • Carry the hula hoop about your waist.  Coordinate this first.  Listen and adjust. Explore the circle.
  • There are many ways to play with hoops.
  • Start with the idea of "exploratory dance" - meaning you get to move as you want with this hoop
Leg Dangling
  • Stand on a step facing the bannister
  • Hold on to the banister
  • Let your sore hip/leg dangle
  • Let the weight of the leg lengthen itself
  • Let the hip hang too, just relax
  • You can let the leg swing some too, opening
Receive the Ball
  • It's coming your way, give it to yourself!
  • Receive.
  • And, pocket catch for the great score!
  • (you need loose pants! :)
Opening the Front of the Hip
  • Start by standing comfortably
  • Shift your weight onto one leg
  • "Float" the other leg back
  • Let the leg land lightly, with the foot flat -before you shift weight onto it.
  • You may only be able to do a small step back
  • Keep the principle of not shifting your weight until the foot has well contacted the ground
  • The knee of the supporting leg can bend
  • Try not to lean
  • Patiently, open the hip so the leg can step back
Knee Circles
  • Start with your feet together
  • Place your hands on your knees
  • Let your knees bend, moving around in circles
  • Occasionally straighten your knees all the way
  • This lubricates the knee joints and strengthens the ligaments
  • This exercise comes from Aikido preparatory practices
Tea Pot
  • Start with your hips facing forward
  • Stand on one leg and hinge forward from your hips
  • This is good for strengthening the knee stabilizing musculature, and improving balance
Thank You!
  • use your name!
  • use it when you pick up the ball and hand it to yourself.
  • you are always "giving" yourself the ball, so a "thank-you" is in order.
Kneecap Mobilization
  • Your knees need to be fully straight.
  • Figure out how to pull your kneecap towards your head.
  • If this is hard to do, you can try tapping on your kneecap, or just above it, to "wake-up" what it's supposed to feel.
  • And really try to activate that inner thigh line as you do this,  see if the kneecap can move up but towards the inside.
  • You can do this standing too.
Warm Water Foot Soaks
  • Materials: a basin you can fit your feet into, warm water, hand towel, larger towel, tea kettle with water that just boiled, a chair.
  • Place your large towel out on the floor.  This will become a nice place to rest your feet after the bath.
  • Place the bin on the floor, filled with hot tap water.  Check that it is not too hot for your skin.
  • Place the small hand towel in the bottom of the water bin.  It will get wet, and you can wring it out later, but for now it provides a soft place for your feet.
  • Place the tea kettle of just boiled water near by.  It will serve to dollop in hot water to keep the temperature just right in the bath.
  • After the arranging.... simply soak your feet!
  • Your feet will appreciate the hydration, which will soften the fascia of the foot and keep the sole of the the foot "spongy".
  • Your feet will also benefit from improved circulation and relaxed muscles.
  • This practice also gives you a meditative break in your day.