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

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

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

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.

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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.

Back to SomaJuggle

LOWER BODY

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

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

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.

Receive the Ball