One foundational area that needs to be in place and strong is your pelvis. It connects your upper body and lower body, and if it is off, it produces stiffness, pain, and overexertion of energy just to move around naturally.
It is the area where you have the most control because of the sheer number of stretches and exercises you can do on your own.
One primary muscle you want to work is the obturator internus. It is part of the pelvic trochanter and pelvic floor muscle groups (pelvis to hip), and it acts as a hammock for your pelvis.
The last thing you want to do is to get on a hammock that is weak or off-balance. That is why working with this muscle is vitally important.
Teaching Points & Parameters:
- Work it for 3 X 30 sec each side
- If you feel pain on the inside of your knee, use the modifications listed DO NOT push through.
- Feeling pressure inside your pelvis or hip/leg area is expected. This muscle is deep.
- The working side glute off the ground is normal.
- Do this posture in a passive stretch. Get into the 90/90/90 position and just hang out for 5, 10, 15 min (or whatever you can) on each side.
- Main Factors Of Progression: Working knee down, Be tall, opposite side knee down, Working side thigh pushing forward out of the hip (without sliding hip forward).
