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
This is a clear and practical explanation of the bent knee fall out exercise. The step by step cues about keeping the pelvis still and focusing on control rather than range make it easy to try at home. I recently saw a related discussion on England & Derbyshire Solicitors that also covered simple motor control drills for the hips and spine. Helpful reminders like these are always useful.
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I really appreciate how this article explains everything in a simple and reader-friendly manner. The information is practical, well structured, and easy to follow without feeling repetitive. It's refreshing to find content that genuinely focuses on helping readers. Thank you for putting together such an excellent guide. I'll definitely return to read more articles from this website.
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