Side Lying Singe Leg Lift (S6)
Flow
Lie on your side. Bend your bottom knee and hip to roughly 90 degrees with your foot flexed. Place the WAV lengthwise from hip to heel on your top leg, holding the WAV with your top arm. Your head may rest on a pillow for support. Lift your top leg to level the liquid from hip to heel while keeping lengthen your spine and neutral alignment. Lower the top leg while keeping your pelvis stable.
Focus
Coordinate the grounding affect of the WAV and the audible sense of flowing liquid to quickly engage and then fatigue the dynamic lateral hip stabilizers.
Cues
VERBAL: Where do you feel connection to the ground? Use that connection to stabilize you.
BE MINDFUL: Stay grounded through your bottom hip and shoulder to sense the stability and power in your hip and leg. * Can you feel your hips and shoulders stacked on top of each other? * Feel the cooperative effort of both the front and back halves of your body.
WAV INTERACTION: Listen to the WAV as the fluid transfers from one end to the other. Feel how the support of your grounded side works with the WAV. * Create a gentle flowing rythm and smooth sounds.
Common Compensations
- Abberant Weight Shifting
- Decentration - Thoracolumbar Junction
- Decentration - Pelvic Region
- Elevated/Adducted Scapula/Shoulder Girdle
| Flow | Focus |
|---|---|
|
Lie on your side. Bend your bottom knee and hip to roughly 90 degrees with your foot flexed. Place the WAV lengthwise from hip to heel on your top leg, holding the WAV with your top arm. Your head may rest on a pillow for support. Lift your top leg to level the liquid from hip to heel while keeping lengthen your spine and neutral alignment. Lower the top leg while keeping your pelvis stable. |
Coordinate the grounding affect of the WAV and the audible sense of flowing liquid to quickly engage and then fatigue the dynamic lateral hip stabilizers. |
| Cues | Common Compensations |
|---|---|
|
VERBAL: Where do you feel connection to the ground? Use that connection to stabilize you. BE MINDFUL: Stay grounded through your bottom hip and shoulder to sense the stability and power in your hip and leg. * Can you feel your hips and shoulders stacked on top of each other? * Feel the cooperative effort of both the front and back halves of your body. WAV INTERACTION: Listen to the WAV as the fluid transfers from one end to the other. Feel how the support of your grounded side works with the WAV. * Create a gentle flowing rythm and smooth sounds. |
|