Purpose: Aid re-alignment of hip rotators, which can help in sciatic nerve problems
Exercise Description
- Lie on side, hips stacked
- Support the head with a pillow
- Bring the knees into the chest, so your heels are in line with your bottom, keeping the soles of the feet stacked and facing back
- Keeping the hips stacked, inhale to prepare
- Exhale, lift both legs off the floor and open the top leg, feeling contraction in the gluteal area
- Inhale and lower top leg but keep both legs off the floor
- Exhale and open top leg again
- Perform 16 reps, then lower both legs
- Repeat other side
- Keep the hips stacked throughout
Watch Out Points
- Do not let feet come apart
- Keep stability in pelvis, do not allow hips or knees to roll back
- Keep core engaged and shoulders stabilised