Mind Games
August 2, 2019
C.A.R. – Hip mobility in the quadruped
August 12, 2019
Summary
- Content:Active and controlled hip joint movement
- Focus:Extend hip mobility
- Equipment: 1 tennis ball or floorball
- Number of Assistants: 0
C.A.R. – Hip mobility by lying on your stomach
This C.A.R. Hip mobility exercise is performed whilst lying with your face down to the flow and it focuses on the external rotation of your hip joint. To improve the focus on the hip rotation, we will clamp a tennis ball to the back of the knee. Do the exercises always with a calm and controlled breathing technique and get a bit deeper into this position when you breathing out.
How to do it?
Summary
I (Lars) do this exercise for 3 months now and I really like it. When I started with this, I caught myself not keeping my hip in touch with the floor during the exercise. By focusing on this small motion mistake I was able to improve the movement and tension in my body. I encourage you to try and feel the difference between the correct motion and incorrect motion. When you are aware of how your body tries to compensate for a not comfortable movement by a slightly change of the body position. Work against it in order to increase the stretching and to signalize your body and mind that this movement is important for you and you need it in your daily business. By repeating it several times, this movement will then change into a comfortable movement after some time. And as we all know, we stay more focused on the ball in a comfortable position :-)
- Starting point
- You are lying on stomach
- You lay down, face down to the floor
- One leg is stretched
- The other leg is bent in a 90 degrees angle and has a tennis ball in clamped to the back of the knee. Your foot sole points towards the sky
- Your arms are flat on the floor, bent, creating a 90 degrees angle from your shoulders. Your hands are next to your head with your palms facing down
- Before we start, built up tension and push your hip towards the floor
- Movement
- Lift the bent knee from the floor, so that it is just above the floor
- Do an external rotation by rotating your knee to the outside. At the same time, your foot comes down to the floor, but will not touch it
- Once your foot is down, your foot sole is placed where your knee was before and your upper thigh enters a right angle with the upper body
- Ensure that your hip keeps in contact with the floor to emphasize the training effect
- Move your knee upwards towards your shoulder and put down your knee in this position for a moment
- Push your knee and hip into floor to increase the stretch
- Move the whole way back vice versa
- Do this exercise 5 times, than switch the leg and repeat
Summary
I (Lars) do this exercise for 3 months now and I really like it. When I started with this, I caught myself not keeping my hip in touch with the floor during the exercise. By focusing on this small motion mistake I was able to improve the movement and tension in my body. I encourage you to try and feel the difference between the correct motion and incorrect motion. When you are aware of how your body tries to compensate for a not comfortable movement by a slightly change of the body position. Work against it in order to increase the stretching and to signalize your body and mind that this movement is important for you and you need it in your daily business. By repeating it several times, this movement will then change into a comfortable movement after some time. And as we all know, we stay more focused on the ball in a comfortable position :-)
