Purpose:  Aid re-alignment of hip rotators, which can help in sciatic nerve problems




Exercise Description

  1. Lie on side, hips stacked
  2. Support the head with a pillow
  3. 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
  4. Keeping the hips stacked, inhale to prepare
  5. Exhale, lift and open the top leg, feeling contraction in the gluteal area
  6. Inhale and lower the leg
  7. Perform 16 reps, then repeat other side
  8. Keep the hips stacked throughout


Watch Out Points

  1. Do not let feet come apart
  2. Keep stability in pelvis, do not allow hips or knees to roll back
  3. Keep core engaged and shoulders stabilised


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