side lying on mat propped up on elbow with elbow directly below shoulder. hand of upper arm on floor in front of rib cage. the top hip should be directly over the bottom hip, waist lifted from the floor, spine in neutral legs outstretched on floor with hips slightly flexed top leg lifted until parallel with floor.
Inhale, move the top leg forward into hip flexion foot dorsiflexed maintain neutral pelvis position . exhale move the leg into hip extension foot plantar flexed maintain neutral pelvis position. continue alternating between hip flexion and extension minimising trunk rotation. up and down – inhale, abduct the top leg without allowing pelvis to shirt. exhale and adduct top leg. developpe posse – with top leg externally rotated inhale and flex knee. sliding toe against inner thigh. exhale to extend leg out and up and ten adduct back to starting position.
Integration of tibs with pelvis
Remove top hand from floor
Tilting of the pelvis,
flexing extending of the lumbar spine.
sidebending of thoracic spine
Over recruitment of hip flexors/extensors to aid in stabilization.
Core muscles, abdominals, pelvic girdle
Poor pelvic control, antalgic gait, core and trunk strengthening, kinematic chain “walking movement in sidelying”