While rotation is incredibly important for the health of our spine and pelvis, habitual movement in a certain direction may be a contributing factor to an injury or ongoing pain. This stabilization exercise challenges you to control your spine and pelvis from rotating as you move in the hip joint below.
Start by lying on your back with your knees bent, feet and knees together. Place your hands on the front of your pelvis - this is important to assess any extra movement.
With an exhale draw your navel up and in and slowly lower one knee to the side, keeping the opposite side of the pelvis down (your hands will help you to feel this!). Use an inhale to bring the knee back to the starting position. Alternate with the other side.
Some things to think about:
Make sure you’re not holding your breath
The amount of movement of your leg is not important - Only lower the leg as far as you are able to keep your pelvis still! (You may notice one leg can move more than the other, this is what you are trying to challenge and re-educate.)
Add a cognitive challenge by changing your breathing to inhale the knee to the side and exhale to return.
Give it a try!
- Kendall Lynch, PT, DPT
Physical Therapist
Westside Dance Physical Therapy
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Your blog post provides an excellent explanation of the importance of controlling pelvic rotation during movement. The bent knee fall out is a simple yet effective exercise to enhance motor control and stability, and I appreciate the emphasis on mindful movement. The reminder to focus on breath control and limit movement to maintain pelvic stability is particularly useful. I also found the suggestion to add a cognitive challenge by reversing the breathing pattern insightful. Thank you for sharing this valuable exercise—I’m excited to incorporate it into my routine! If you're as intrigued as I am about solutions blog, I highly recommend checking out my latest blog post Paan Smith offers a variety of flavorful mouth fresheners and digestive treats, each crafted with a…