The relationship of the hip joints to the neck and arms

In prone position, on the belly, right knee bent with the right foot towards the ceiling, you explore how movements of your right ankle, and how tilting the right lower leg to the right, is connected with your hip, up your chest, up to your head. You explore these connections with the help of many different positions of your head and arms. Please note: introduce rests and pauses as needed for your learning (to be able to notice even small changes or differences).

The position and habitual tension in your neck and arms might determine or interfere with how well you can move your feet, legs and pelvis. And vice versa. In this lesson you explore how your hip joints relate to your pelvis, chest, shoulder girdle, arms, and neck. You will discover compulsory connections and constraints, but also learn how to free yourself from such.

twisthip-jointsprone tilting_the_legs_prone_1

1

Prone position, on the belly. Head turned, to whichever side is more comfortable. Hands to either side of the head. Both knees 90 degrees bent, with your lower legs standing vertical.

Flex + extend right foot

Which direction feels easier for you? Can you make smooth movements? Where is your ankle's neutral position?

  • Before you begin: notice your personal neutral of your right foot, is it parallel to the ceiling? Or are your toes pointed sharply towards the ceiling?

    During flexion and extension let your toes remain passive, make the movement with your right ankle only.

Flex + extend right foot

Which direction feels easier for you? Can you make smooth movements? Where is your ankle's neutral position?

2

As before, but head turned the other way.

Flex + extend right foot, head turned the other way

Head turned in the other direction (your less preferred position).

  • Additionally to working with your ankle, a question will appear: does the orientation of your head matter?

    No immediate answer is given. Rather than providing a purely intellectual explanation, the movements throughout the lesson will help to understand through feeling, sensing, noticing, and movement.

Flex + extend right foot, head turned the other way

Head turned in the other direction (your less preferred position).

3

As before, but with the head turned any way you like.

Flex + extend right foot, refine

Vary in speed (faster, slower) and extend (bigger, smaller).

  • Decrease from fast and big to small, fine graded movements.

    Move your foot from your ankle, do not flex/extend your toes.

Flex + extend right foot, refine

Vary in speed (faster, slower) and extend (bigger, smaller).

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