How:
Retrain your body to move more efficiently and save it’s energy to heal and THRIVE!
Special Considerations:
If there is pain in the low back, groin, or hip when doing the final progression (test only) then avoid the test for the time being, you are ready to move on when you can comfortably perform the second progression.
Many people find it difficult to feel the pelvis twisting to a side when raising your leg. To better feel this to start with you can bias the movement by pushing down with the leg you are going to be moving beforehand. In this case your pelvis will twist noticeably to the side you are moving (right leg lifts up you will twist to the right). Then bias the other side by pushing down strongly with the non-moving leg before moving which will keep your pelvis much more stable. Practice this bias only to learn to feel the movement of the pelvis, DO NOT practice the corrective movement in this way.
Remember to prevent movement by tensing your abdomen RATHER THAN by pushing down with your opposite leg. DO NOT push down with your non-moving leg when practicing the movement.
Remember that when needed you can use your elbows to push down gently into the ground to help keep you stable in the short term as you are developing your core control just don’t rely on them long term.
If your hip pops or clicks and there is no pain in the hip itself then don’t stress, we are working towards that problem in your next section.
How Often:
A good rule of thumb is to practice this corrective movement 2-3X per day in sets of 10 repetitions.
Test Out:
When are you ready to move on? When you can comfortably perform the third progression of this corrective movement (test position only) without movement of your spine or pelvis.
In our office we find that the average person who practices this movement 5-6X a week (roughly 1X per day with Sundays off) can test out in 2-4 weeks. Your time frame may be shorter or longer and of course the more frequently you practice this movement and the more ways you find to integrate it into your daily routine the faster you will improve.
A final helpful hint…if you are having a difficulty feeling the motion you are supposed to prevent while practicing any exercises in this program then simply stop at the first sign of resistance to the motion. If you go SLOW you will find that at a certain point the body stops moving on its’ own and you have to actively “force” it go further, stop at this point and train this range and you will recover much faster.
How do you effortlessly integrate it into your day? Page 3!
