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Try this exercise: moving stork

This is an excerpt from Myofascial Training by Ester Albini.

Strategy

MOBILITY - Functional mobility - Hip joint

Starting Position

Adopt the 90-90 degree Stork position, with your right knee raised to hip height, forming a 90-degree angle between your hip and your torso and 90-degree abduction between your lower and upper leg. Raise your outstretched arms to shoulder height.

Movement

Rotate your pelvis around the head of your left femur, moving your right leg outward as you do so but keeping your shoulders and left leg still. Return to the starting position. Repeat 10 times and then change legs.

Moving stork

Focus On

  • Fixed points: shoulders and standing leg; mobile point: pelvis.
  • Active kite.
  • Stretch from your standing heel to the top of your head: This will keep you standing upright and stop your left side from moving too much.

Work On

  • Functional mobility of the hip joint.
  • Coordination.
  • Balance.

Discussion

It is not easy to do such selective exercises in a position where you could easily lose your balance.

If you feel unstable, hold onto or lean against something with your hand.

Imagine that you are screwing or unscrewing the top of a thermos: Hold the base still (like the base of your body) and screw on the lid (your leg in the air); this is the same movement that we do in this exercise.