Rolling while holding the ankles

In the beginning there is a constraint: you lie on your back and hold your ankle with your hand. You then lift your hip joint off the floor many times. This is repeated on the other side and through a series of variations, until your lifted pelvis is turned over to the other side, so that you are on your front; and back again. It's a rolling movement while holding your ankles.

Usually the upper chest is hard to reach for mobility exercises, however, with this movement sequence we can make a considerable difference in the entire chest. Furthermore the hip joints will improve in that they have to move and how they relate to the movements of the chest.

chest-mobilityhip-jointsrollingsupineprone rolling_holding_ankles_1

1

On your back, right foot standing, hold your right ankle with your right hand.

Lift right hip joint

Let your pelvis roll to the left. Keep your right shoulder on the floor.

  • Do it slowly, many times, until it gets better.

    You may extend your left leg at first, if it seems too difficult to have the left leg standing as well. Keep your right leg standing, do not tilt your knee inwards.

Lift right hip joint

Let your pelvis roll to the left. Keep your right shoulder on the floor.

2

On your back, left foot standing, right leg extended and resting, hold your left ankle with your left hand.

Lift left hip joint

Allow your head to turn towards your left hand. Keep your left shoulder on the floor.

  • Experiment with having your foot stand in various position, and how that affects your pushing against the floor with your foot.

    Rest whenever you feel like it. While you rest notice that your chest might rest more fully.

Lift left hip joint

Allow your head to turn towards your left hand. Keep your left shoulder on the floor.

3

On your back, right foot standing, left leg extended and resting, hold your right ankle with your right hand.

Reference movement

Lift right hip joint

See how it has improved already. Continue exploring.

  • Did you improve where you put your standing foot? Does your head turn easier?

    Rest whenever you feel like it. When you rest notice that your chest might rest more fully.

Reference movement

Lift right hip joint

See how it has improved already. Continue exploring.

There are 17 more cards.
To view this content, you must be a member of Alfons's Patreon at $10 or more