Half Kneeling Supported Rotations
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This movement is designed to improve active hip extension and thoracic rotation. Note, that at the end of the rotation there is a slight breath into spinal flexion. This is to pull and length the sling from the shoulder to the opposite hip to further release the spine while the hips remain active.
Step 1: Start by placing a block on the outside of the thigh near the knee, pressing against the wall. Ensure the back shin is in line with the knee, and the hips are 90 degrees.
Step 2: Stack the ribcage and shoulders on-top of the pelvis. On your next exhale, rotate. Allow 2-3 breaths for the full rotation. At your end range pull chin to chest with a slight flexion of the thoracic spine ensuring there is no change to the hip or lumbar position.
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