Leg Scissors

Why do this?

This movement will loosen your hip joints and increase both internal and external hip rotation. It will also relax the glut, thigh and calf muscles. Riders will directly benefit by increasing the limberness and elasticity of these joints.

What it does for me:

You want to be loose enough when you start doing this one to not feel as though your spine is collapsing when you get into the correct beginning position here. Once you start being able to actually move your legs in and out, you will be amazed at how much more flexible your hip joints become and how much "softer" all you leg muscles feel. I certainly was.

Sitting position on the floor.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly botton towards your spine.

Go for a symmetrical range of motion.

Extend and straighten legs out into a "V" or scissors-like position.
Simply roll your extended legs in and out, or back and forth, simultaneously.
Make sure to keep pulling your belly button towards your spine.
Keep your neutral spine upright and centered between your sitting bones. (This is hard to do if you are tight - try not to collapse through your spine.)
Stay within the range of the stiffer leg/hip while doing the rolls. The stiffer leg/hip will "learn" from the more flexible leg/hip and will eventually "catch up."
Repeat the rolling motion 15 times to begin.
Increase the repetitions as the hip joints loosen.