Exploring the hip-joints by circles of the legs (L/R)

You move very systematically through basic movements of your hip-joints: left, right, up, down, rotation. You will do similar movements with your feet and examine how that relates to your hip-joints. Furthermore you will explore how these movements relate to your pelvis, and how they connect up through your spine and chest. (Movements on left and right side are done in succession)

Improve your image of how your hip joints move, especially in relation to other parts of your body. Help your hip joints to move more smoothly. Increase the range of motion in your hip joints through meaningful movement combinations, rather than stretching. Learn how to find and develop basic movements of your hip-joints that may have not been clear to you before. Practice this lesson on one side first to experience a stark difference (or switch between left/right frequently for a more even progression).

hip-jointstwistsupineside-sitting hip_joints_supine_1

1

Supine, on your back. Bend your knees. Stand your feet. With both hands take hold of your right knee. Your left foot keeps standing on the floor.

Right knee closer and further away

Move your knee towards your chest, and then further away again.

  • There‚Äôs many ways to hold your knee, and also several locations for your hands, for example: in front of your knee, on top, or behind.

    Move slowly, delicately.

    There's a path evolving: closer and further away.

Right knee closer and further away

Move your knee towards your chest, and then further away again.

2

Stand both feet. Hold your right knee with both hands.

Right knee to the left and right

Move your right knee to the left and then also to the right.

  • Where is your center (your personal neutral) between left and right? Did that position change to another place due to your movements and explorations?

    How much movement is there to the left and to the right?

Right knee to the left and right

Move your right knee to the left and then also to the right.

3

Stand both feet. Hold your right knee with both hands.

Circles with the right knee

Combine all four directions - closer, further away, left, right - to form a circle.

  • Make smooth movements, not jerky. Slowly.

    Make bigger and smaller movements.

    See where your leg is free to move on it's own. That's the area where the head of your femur can roll freely in your hip socket. Also see when your leg drags your pelvis along.

Circles with the right knee

Combine all four directions - closer, further away, left, right - to form a circle.

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