How To Pelvic List

um so I'm just going to do a quick tutorial on standing on one leg it seems like the default when you stand on one leg is come here if it is here then you got to help me record mom look with this camera you got to help me this is my tutorial I'm standing on one leg so if I tell you to stand on one leg the chances are what you're probably gonna do is do something like this which is you bring the other leg up off the floor by flexing your hip which in turn bend the knee so this is standing on one leg but when you do it this way what tends to happen is the hidden of the taxes that leg drops below so when you stand on one leg as you do it or whatever exercise you ever walk out one of you strengthens position or on the lateral hip and they're kind of a sure-fire weird way to see if they're an aging or not is the height of one side just helped us over the other so when you do this you tend to do like if you're doing a tree pose or if you're going like an exercise from the link above which is how to stabilize your ankle via the hip if you're doing it this way with the knee bend you're probably not engaging the muscles that you're after by doing something on one leg so here's another way to clear one leg off before without bending which is the pelvic list so what you what you're doing is you're using the lateral hip muscles it's the same muscle that lifts your leg out to the side operates the opposite direction we do run it on the ground and it clears here there's this other foot up off the ground so try comparing the tooth's down on one with your knee bends in which case we tend to slop down and then try standing on one leg keeping your leg both legs fully extend it so you don't clear by lifting your leg off the ground by deforming the knee or the hip instead you only deform essentially or change the joint access here using the lateral hip muscle what do you want to record a mom okay so point to point the camera up at mom so you can see her in a little screen you see mom in there you know the stop recording you press the the orange button again see can you feel me fat oh yeah okay can you see me can you see mom in the screen uh-huh okay here's we're gonna hold it right there so people ask me can you stand on one leg without bending either knee and aunt what are you standing on one leg that wasn't it can you show it can you feel me standing on that's good and the answer is yes you can stand on one leg without bending either knee just depend it's demonstrating oh that's very good um and it's like this what you do is you press one hip down to the ground so now I'm on one leg I don't have either no yeah see that I can do it it tells me it looks like it's down on one leg like this oh boy I might get drove a little home my hip drops below the other hip in which case I'm not actually using my lateral hip muscles by standing on one leg so all standing on one legs or not but I feel me I was saying that two over there can you stand on one leg without bending either knee but that is good one like this figuring out the difference between the two and applying them when you do do things on one leg like you're in a yoga class or if you're trying to do some exercise like a stabilization exercise only above try and keeping both legs straight because you'll get more you'll get more of what the exercises is designed to do which is help stabilize the ankle via activation of the lateral hip when you're dropped down like this then your ankle will tend to be more wobbly so everything that stabilizes the ankle is not from the ankle down you also have a lot of a kind of crane action from up here so again just just make over your single leg stance to hey-hey-hey-hey-hey gentle what's that what is that baby you

Channel: Nutritious Movement

Views: 40,068

Rating: 4.4112554 out of 5

Keywords: pelvic listing, standing on one foot, katy bowman, restorative exercise

Id: Y3zquzgF9MM

Length: 4min 23sec (263 seconds)

Published: Thu Sep 12 2013