Home Practice Challenge - Side leg!

This series is designed to bring some awareness to the buttock/side leg area.  Specifically the deep rotators and gluteus medius.  Please, be patient! I often find that when we practice on our own we don't give ourselves enough time - the first few runs through the series will take a bit of time but eventually it can become a nice flow. Maybe you start with one or two of the exercises and gradually add more.  Or perhaps one of them resonates with you more than another?  Enjoy the process of learning what your body needs today! 

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standing breath with active feet

Begin standing with the feet in parallel.  You could have a block or book between the feet as long as it puts the feet hip-width apart or just a bit less.   

• Begin by activating the feet and legs.  To do this, press the big toe mound down into the floor.  Pull the inner ankles apart from each other and imagine lifting the pinky toe mound.  The toes stay flat on the floor. The knees have a a very soft bend. Maintain this effort throughout while noticing any effort building in the legs without exaggerating it.  
• Bring the attention to the breath.  Feel the deep inhale through the nose - imaging how the air travels from the nose, down the throat, into the chest and expands the belly.  On the exhalation, use the abdominals to press the air out through the mouth, feeling the area around the belly button flattening and the pelvic floor gently lifting. 
• ​Remain here with the feet and breath active for at least 10 deep breaths. ​

It can be very difficult at first to get the actions in the feet, but the more you try, the more you will be able to drop into this activation!

What do you want me to do?!?! Here are the landmarks I'm talking about.

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knee circles on all fours

Begin on All Fours.  Breath is flowing throughout.

Stretch the left leg back behind you with the ball of the foot on the floor. Feel the hips in line, the natural curves in the spine, and the chest open. Finally, lift the left leg a little bit off the floor - this is your starting position.

Pull the left knee in towards the chest and allow the spine to round.

Then lift the knee out to the side as high as possible - think ‘dog at the fire hydrant’. Finish by stretching the left leg back behind you into the starting shape.

​​Repeat 5 times with the left knee circling.  Then repeat on the right side. 

You may feel some effort building in the buttocks as the knee circles.  Move slowly and feel how the femur bone is rolling in the hip joint.  If you aren’t able to come onto All Fours, play with a version of this action standing with the hands resting on the wall.  

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side-lying leg press

Lie down on the right side with the head resting in the bottom arm, knees bent, heels in line with the sitz bones.  To find the starting position, stretch the top leg long and move it behind you on the floor.  As the leg moves backwards, allow the top hip and upper body to roll forward so that the top hip points downwards and the top leg is internally rotated (toes point downwards). Feel both space and length between the top ribs and the top hip. Keep this space throughout. 

• Inhale to prepare, as you exhale, the top leg presses up and back (pictured).  Inhale to lower forward and down. Repeat 10 times. 
• Repeat lying down on the left side.  

Notice the upper leg bone rolling in the hip joint and keep the low back long.  The focus is on the glute medius which will contract in the middle of the top butt cheek and is closer to the sacrum than outer hip.  TIP: If you're not sure what's working to lift the leg, use the top hand on the buttocks to feel what area is contracting. 

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standing flamingo

​Stand on the right leg and use both hands to hold the left knee so the left leg is mostly relaxed into the hands and the arms are working to support the weight of the leg. The focus is on the right leg. Breath is flowing throughout. 

Feel a very slight bend in the right knee and activate the leg by pressing the big toe mound down into the floor, lifting the pinky toe mound up and pulling the inner ankle outwards, toes flat.

Begin to tip the pelvis backwards and then return to standing.

Repeat at least three times and then change to the other side. 
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This is of course a balance challenge! Stay playful and notice the effort building in the standing leg - in the buttocks, perhaps also in the leg and/or calf. 

​To increase the difficulty, tip the pelvis further so that eventually you could look between the legs to the wall behind you! 

weeee!

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tennis ball release

Begin lying on your back (or standing at the wall) with the tennis ball underneath one side of the buttocks. The arms can be anywhere they feel comfortable. There is no danger spot to avoid - feel free to roll around as you like. Alternatively, you can move the ball slightly up, down, inwards or outwards.

For a more intense release: If the ball is on the right side, allow the right knee to open out to the side (externally rotate). This will give more weight into the ball. For less pressure: Use the opposite foot to push down to take weight out of the ball. Continue to move the hips from side to side or simply lay with constant pressure.

Try to stay on each side for at least 2 minutes.  The breath should be full on the inhalation and soft on the exhalation.

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time to stretch!

Take one of the two stretches below and repeat on both sides.  Stay at least 10 deep breathes in each position.Try to feel even on the back of the pelvis and gently press the sacrum down towards the mat for a more intense stretch. Finally, check that the neck feels comfortable.  Ideally the eyes are pointing towards the ceiling - it could be helpful and nice to rest the head on a cushion.  

Begin with the knees bent and feet flat on the floor. Take the left ankle and place it on the right knee. The left arm moves between the two legs and the right arm to the outside of the right leg to hug the right knee in towards the chest. If the left knee is feeling sensitive, keep the left ankle flexed. The right shin can hang (pictured), or lift to 90 degrees, or stretch to the ceiling.

Bend both knees and bring them close into your chest. Cross one leg over the other so that the knees stack - one knee over the other. Your hands will find the ankles, calves, or whatever is available to you, to pull the lower leg away from each other.

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optional: repeat knee circles on all fours

Repeating the knee circles on all fours can give you feedback about how the exercises influenced your mobility.  Perhaps it feels more fluid now, or the range has changed, or.....

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Congratulations!  You made it all the way through!  
​How did it go?