Hip and Pelvic Musc. Active ROM

  1. Begin on hands and knees in a four point kneeling position.
  2. Tilt the pelvis forward and back.

          

Key points:

  • Ensure the movement is initiated from the hips, not the lower back.

Dose: Minimum 20 reps.

  1. Begin in a standing position, side on to a wall. Place one hand on the wall to assist with balance.
  2. Standing on one leg, swing the other knee up towards the rib cage, then swing the leg back so the heel contacts the glutes.

     

Key points:

  1. Begin in a standing position, facing a wall. Place one hand on the wall to assist with balance.
  2. Standing on one leg, swing the other leg across the midline of the body, then as far across the body as possible.

     

Key points:

  1. Begin in a standing position, side on to a wall. Place one hand on the wall to assist with balance.
  2. Standing on one leg, swing the other leg forward (keeping it straight), then backwards through it’s full range.

     

Key points: