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 and open the top leg, feeling contraction in the gluteal area
  6. Inhale and kick the leg upwards towards the ceiling keeping the hand on the thigh to check for movement
  7. Exhale and bring the kick back down, the feet should touch again
  8. Inhale close the knees
  9. Perform 16 reps
  10. Repeat other side
  11. Keep the hips stacked throughout


Watch Out Points

  1. Ensure thigh does not move up when kicking
  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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