EXERCISE 03
1. Setup:
a)
Lie on your side with your knees bent 90 degrees, feet flat against the wall.
b)
Ensure your pelvis is in a neutral position, not extended forward.
2. Performing the Exercise:
a)
Pull the pelvis back on the lower side while pushing down on the top side.
b)
This movement should help open up the backside of the pelvis.
3. Duration
a)
Perform two sets of five to ten very slow and controlled breath cycles.
b)
Focus on maintaining a low intensity (three to four out of ten) and not forcing the position.
How It Helps:
This exercise targets the internal rotators of the hip on one side, improving pelvic alignment and relieving pressure on the sciatic nerve.
