Why do this?
Strengthens and extends range of motion in hip abductors. The exercise teaches you how to move your leg while keeping your spine stable - this translates directly to being able to move your leg independently from your seat while in the saddle.
What it does for me:
Anything that strengthens my hip abductors is good for me. I find my legs can move without having to move my spine. My balance and stability on my horse are better because of this isolated motion. Also, my line is more accurate because my stronger hips can be like headlights directing my horse where I want us to go.
Lie on side with bent arm underneath your head.
Stabilize your position by putting your upper hand flat on the floor about 6 inches in front of your chest.
Make sure that your body is "stacked" in a straight line with your head, upper arm and
shoulder, upper hip and ankles in the same plane.
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 button towards your spine.
Go for a symmetrical range of motion.
Lift your straight upper leg up and lower it down gently.
Move the leg only as far as you can without creating movement in your spine.
Make sure the pelvis is aligned or level with each hip both front to back and side to side.
Pull the belly button towards the spine.
Keep the pelvis locked and the spine straight during all lifts to ensure that the pelvis does not
drift during the movement.
Keep the hip and knee in the same straight plane as the spine with toes pointed forward.
No curving the leg forward, backward or sideways in the motion.
No bending the leg to get it to lift up.
No rocking the pelvis or legs back and forth.
Do 1 set of 20.
Repeat with opposite leg.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.
Sunday, November 26, 2006
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