Lying Hip Rotation

Physiotherapist Charissa Fermelis shows you a stretch for your hips, lower back, waist and legs.

How to

1. A simple and effective method of mobilising all the joints in the body from the waist down. Have your feet slightly wider than your hips, and take both legs over to one side. Further the stretch by feeling your knees reach away from you, promoting length along the thigh bones.

2. Use your waistline muscles to rotate the pelvis and legs to the opposite side, continue rolling from left to right and feel the thigh bones swivelling in the hip sockets.

3. This can also be done with the legs together to focus the rotation to the lower back.

Tips

For every moment of the day that we are upright, our bodies are constantly working hard to oppose the effect of gravity. When lying down, we place the body in a posture that is less affected by the force of gravity, so we instantly take a huge compressive force out of the joints. Mobilising the weight bearing joints in the lumbar spine and hips in this way is therefore most effective and relieving.

Stretch out your whole body with the be. Stretching Guide.

Recommended reading - Issue Nine Spring 2014

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