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Motor control challenge: Bent knee fall out

Updated: Jul 22, 2022

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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