Pelvic Balancing Sequence
Lie on the back and draw the right leg towards the chest and hold shinbone with both hands.
Rotate thighbone in hip joint, slowly. Notice quality of movement (i.e.) does hip move smoothly? Are there any catches or clicks? Change directions of rotation
Relax hip muscles, especially at the hip joint crease, and draw the thigh closer to the chest
All of the isometric exercises are done at half strength for six seconds, three repetitions: 1Ú2 strength, 6 secs, x 3
1) Press the thighbone away from the chest and pull back with the arms and press the right sitting bone towards the left foot. 1Ú2 strength,6 secs. x 3
2) Move hands to between the thigh and calf muscles. Pull the thigh to the chest very strongly and contract the quadriceps muscle to extend the foreleg. Do not let the thighbone move away from the chest. There might be a bit of shaking in the leg. This is not dangerous. Stay with this technique for about a minute.
3) Move the right leg into the Tree pose. (Sole of the right foot on the inside of the left thigh) Do not let the right foot rest on the floor. Keep the front of hipbones as level with the floor as possible.
Contract the right buttock muscles as if pushing the right sitting bone to the ceiling. 1Ú2 strength, 6 secs x 3
4) Swing the right leg over to the left. The right foot will be on the left knee. Place the left hand on the right knee. Press the right knee up to the ceiling and resist with the left hand. 1Ú2 strength, 6 secs x 3
5) Roll onto the left side and draw the hips and knees into 90-degree flexion angles. If the low back is pain free, continue the twist of the upper body until the chest is on the floor.
To find the piriformis muscle of the right hip: trace your fingers up the right thigh bone (from knee to hip) until you find the round boney prominent point almost to where the thigh bone enters the hip socket. This is the Greater Trochanter. Slide your fingers up, towards your low back at about a 45-degree angle. You will feel a small dimple; drop your fingers down into this dimple. You will be on the piriformis. Keep the knees together and lift the right foot off the left foot, quickly, for about 30 seconds. If a feeling of a rubber band stretching comes to the feeling under your fingers, that is the piriformis muscle. If the rubber band feeling does not come in, that is a possible indication that the right piriformis is not functioning correctly. If so, continue doing this exercise regularly, and with energy, until you recognize the feeling of a stretching and contracting at the crest of the buttocks.
Now roll over onto the right side and make the same shape of 90-degree angle in the hips and 90-degree angle in the knees. Press the right ankle into the floor. To make this action the right Piriformis muscle must fire. The Piriformis is at the crest of the buttock. 1Ú2 strength, 6 secs x 3
6) Roll onto the stomach and bend the knee. Lift the thigh off the floor (if possible) using the hamstring and buttock muscles. Reach back with the arm and hold the right ankle with the right hand. Use a strap if necessary.
If it is not possible to hold the ankle with either the hand or a strap, place a block under the right knee.
Keep using the arm to keep the thigh lifted and use the front of thigh muscles to pull the thigh down, keep resisting with the arm. 1Ú2 strength, 6 secs. x 3
7) Roll over onto the back. Raise the right leg as high as is comfortable with the quadriceps firm and the leg as straight as possible. Place a strap over the right foot. Hold the strap firmly with the hands and use the hamstring muscles to pull the leg down. 1Ú2 strength, 6 secs x 3.
On the release, pull the leg with the arms and slightly lift the sitting bone up away from the floor.
8) Stand on a block on your left foot. Use your low back muscles and draw your right leg up. . 1Ú2 strength, 6 secs x 3
Reach your right leg down to the floor. Do not lean to the side for either of these actions.
Repeat sequence on the left side.