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 and lift both legs off the floor then open the top leg, feeling contraction in the gluteal area
- Inhale and kick the leg upwards towards the ceiling keeping the hand on the thigh to check for movement
- Exhale and bring the kick back down, the feet should touch again
- Inhale close the knees and lower all the way to the floor
- Perform 16 reps
- Repeat other side
- Keep the hips stacked throughout
Watch Out Points
- Ensure thigh does not move up when kicking
- Keep stability in pelvis, do not allow hips or knees to roll back
- Keep core engaged and shoulders stabilised