Head and hip joints backwards

In side-lying the head is taken backwards, then the pelvis, which results in an extension movement. This is explored with different leg positions.

We will look in detail at how an extension movement comes to life. We will experiment with different places in ourselves to begin the movement (from the head or from the pelvis). We will harmonize the movement to include the whole spine, all ribs, as well as arms and legs. We will explore the influence of various leg positions and constraints on coupled spinal motion.

extensionside-lying extension_sidelying_1

1

Lie on your right side, stand your left hand in front of your chest, bend your knees a bit.

Take head backwards

Slowly, many times. Think of the back of your head moving backwards.

  • Do not turn your head. Do not take your shoulders backwards.

    Your chin lifts away from your throat.

    You might lift your head a little bit off the floor to make it slide easier.

Take head backwards

Slowly, many times. Think of the back of your head moving backwards.

2

Lie on your right side as before, but also bend your left foot in the ankle a bit, and your knee a bit more.

Take left hip joint backwards

Your left knee might move a bit forwards and backwards.

  • It's an "anterior pelvic tilt"-like motion, not a rolling of the pelvis.

    You might lift your left leg a little bit off the other leg to make it slide easier.

    Bend your left ankle and knee a bit more while you take your left hip joint backwards.

Take left hip joint backwards

Your left knee might move a bit forwards and backwards.

3

Lie on your right side as before.

Take your pelvic floor backwards

Think of the area between your sit-bones moving backwards.

  • Pay attention to how this is different from taking only your left hip joint backwards.

Take your pelvic floor backwards

Think of the area between your sit-bones moving backwards.

There are 19 more cards.
To view this content, you must be a member of Alfons's Patreon at $10 or more