Shin box – Basic position
June 13, 2019
Shin box – Hip raise
June 13, 2019
Summary
- Content: Strech hip muscular
- Focus: Unlock tight hips
- Equipment: -
- Number of Assistants: 0
Shin box - Internal Rotation
This exercise is a stretching exercise and is very useful when you have the feeling that you get pushed out to the side when you are in the basic shin box position. This is a sign that you need probably a bit more training on the internal rotation.
However, what do we mean, when we talk about internal and external rotation.
When you are sitting on the floor with outstretched legs and straight upper body and you are placing a coin on each of your thighs. Now you are moving into the general basic shin box position. The coin from the front leg which forms the triangle falls outside, which means that you leg did an external rotation, meaning you’re opening your hip. The other leg which moved to the back experienced an internal rotation, the coin felt inside in your lap, conclusion you are closing your hip.
Whenever you want to know if your rotation is an internal or external rotation, remember the coin.
In order to improve the internal rotation, do the following:
How to do it:
Summary:
Once you feel in improvement, try to do the exercise without the supporting arm on the ground. When you are able to do it, it is sign that you increased your hip mobility :-)
- Starting point:
- You are in the basic shin box position (link)
- Movement:
- Take your hand and place it next to the external rotated leg close to the hip
- Start to lean your shoulder towards your internal rotated back foot
- If you want to put more strength in this exercise, you can push your back foot down the floor
- Hold this tension for 5-10 seconds and repeat it up to 10 times
Summary:
Once you feel in improvement, try to do the exercise without the supporting arm on the ground. When you are able to do it, it is sign that you increased your hip mobility :-)
