Motor control challenge: Bent knee fall out
- WSDPT team
- Jul 20, 2022
- 1 min read
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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This bent knee fall out exercise is a fantastic way to isolate core control, which is so much more effective than just doing basic planks. It's all about engaging those deep stabilizing muscles, and I find it really helps to be able to write down my progress and observations. For that, I've been using lyrics to song to keep track of my thoughts and how I feel after each session.
This reminds me of a time I was trying to get better at stabilizing my core during workouts. I used to think just doing a bunch of crunches was the answer, but it's way more nuanced than that, right? Learning to control those smaller, subtle movements makes such a huge difference. It’s like trying to create something intricate and polished; sometimes you need the right tools. I’ve been experimenting lately with some AI tools for video projects, and honestly, the control you can get with something like Omni AI Video is pretty mind-blowing for making things look just right. Great exercise post!
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