Purpose: To maintain stability in a stacked spinal, ribcage and pelvic alignment while maximizing active hip flexion range of motion.
What It Targets: Activation of the Deep Core: Transverse Abdominis, Internal Obliques; Activation of the Hip Flexors: Iliacus, Psoas Major/Minor, Rectus Femoris of the up leg; Activation of the Gluteus Maximus, Medius, Minimis of the down leg
Procedure:
Get into a Half Kneeling position with elbows straight and palms firmly against a wall
Ensure your ribcage and thoracic spine are stacked directly on top of your pelvis
Dig your back toes into the floor as you squeeze the glute of your back leg
Press your palms into the wall using your shoulder blades as you round out your mid/upper back without losing height in your spine
Exhale long and slow out of your mouth as you lift up the front knee as high as possible without moving your spine
Repeat for 5-10 breaths on each leg
Main Cues:
Maintain your spine in a straight line with ribcage stacked over pelvis
Use long, slow, full exhalation to achieve tension in your abdomen
Lift the front knee up as high as possible without any spinal movement
Common Compensations/Adverse Effects:
Pain felt in front hip
Correction: Don’t lift the front knee up as high
Pain in the knee you are kneeling on
Correction: Kneel on something soft like a foam pad or pillow
Pain in wrists/Median nerve distribution
Correction: Place your hands into a fist to allow the wrists to maintain neutral
Discomfort in low back
Correction: Ensure your lumbar spine remains straight and the motion is coming purely from your front hip, not rounding of the spine
Hiking up of the shoulders
Correction: Think of dragging your palms down toward the floor to engage the legs and shoulder depressors
Excessive rounding of the upper back
Correction: Press your palms into the wall focusing on moving only your shoulder blades, not by rounding your back
Why We Love It:
Establishes stacked spinal alignment allowing for spinal health and optimal core engagement
Allows the hip to achieve maximal hip flexion due to more neutral pelvis positioning
Connects upper and lower body activation and motor control through a stable core
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.