Pulling a knee closer while arching the back

In sitting and lying on your back, you arch your back. At the same time you are holding one of your knees (in various ways) and let it either move away from your chest or you deliberately pull it closer. This means you are rolling your legs (head of femur) around your pelvis (hip sockets), or vice versa: your pelvis around your legs.

Can you move your legs independently from your pelvis? Do you limit the range of motion of your hip joints because of anatomical constraints, stability concerns, structural damage and pain, or because of habitual movement patterns (that can be changed through learning)?

hip-jointsextensionsupinesitting hip_joints_back_extension_1

1

Sit. Spread your legs and extend your knees as much as it is still comfortable. Lean on your hands if necessary.

Reference movement

Arch your back, in sitting

Contract your back muscles to arch your back.

  • Do not raise your knees or change the position of your legs or knees on purpose, just observe what happens.

    Don’t lean further backwards while you arch your back.

    Just do what you comfortably can, do not strain yourself.

Reference movement

Arch your back, in sitting

Contract your back muscles to arch your back.

2

Lie on your back. Stand both feet. Have your feet spread at least shoulder-width apart.

Arch your back, in lying supine

Contract your back muscles to arch your back.

  • Protrude your abdomen outwards, forwards, lift the area behind your lumbar spine from the floor.

    Notice clearly how you are lifting your lower back.

Arch your back, in lying supine

Contract your back muscles to arch your back.

3

On your back, hold your right knee with both hands.

Arch your back, hold right knee

Arch your back and protrude your abdomen.

  • Observe your right leg: does your knee move away from your belly while you arch your back? If it does, let this happen.

Arch your back, hold right knee

Arch your back and protrude your abdomen.

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