Pelvic and Hip Mobility Mat

Hi, everybody. Amy Haven's here. Thank you for watching. Thank you for having me. Another gorgeous day outside, I'm very happy to be here. And what we're talking about, what I'm talking about is pelvic and hip strength and mobility.

So again, it's a big topic, pelvic and hip, strength, and mobility. And this this covers a big range of ideas and concepts and elements mainly for me is daily living. How can this enhance my daily living abilities, climbing, exercise, resting, you know, getting up out of a chair, having a better ease in my body after driving a long distance. This is for men. This is for women. This can be, concepts for injury prevention, injury rehab, overall conditioning, pelvic floor health, pregnancy, aging. You see what I mean? We all have a pelvis.

We all have femurs. Right? So I'm gonna show you a little bit on this model, things that we are gonna talk about in this class, what I'm gonna talk about. So here's a model of a pelvis, here's a model of a femur. And two of the big concepts I'm going to share and will feel are the differences between a stable pelvis with the hip moving or the femur, this is the femur I'm moving in my left hand up here, in that acetabulum in the socket, So pelvic stability with the hip in the motion or the femur in the motion. Right? And it can go in lots of ranges, flexion, extension, adduction, abduction, circles, Okay? But you hear a lot about that. Like, keep your pelvis stable while you're moving your femur while certain muscles and tissues need mobilization in order for that to be a little bit of an easier task. Right? So we're gonna cover some of that.

And then we also have a stable pelvis or excuse me, stable femur and the pelvis moving on and around that femur head on the acetabulum in the joint. Right? So it's it's not as much this way depending on you. Some people have a lot of range. Some people don't have as much range and it's okay. We're all snowflakes.

Each one of us is different. My bony shapes and my bony design is different than yours. Please keep that in mind during this class. There's no comparison to anybody else that you know that might be really flexible or really mobile. This is to enhance your body, your body.

Okay? So go easy Be consistent with your training, and I'll be referencing these again in class, which is when we're needing a stable pelvis and moving the femur or having a stable femur and moving the pelvis on the femur. It's gonna be fun and I can't wait to get started. Alright. Let's get started. So I want to have everybody sit with their feet apart. I'm usually the width of the mat as my reference for how wide my feet are and place your hands behind you. And you can get a little cozy on your shoulders.

You can also do some good, position with your shoulders like lats down and shoulders down. It's also okay if you slide into it a little bit. Okay. So we are going to start with assessing and feeling. A lot of this is feeling this movement right here back and forth side to side. So right now, this is an internal rotation of this femur this side is external. Okay. You're gonna hear that a lot in this segment or this class. This is internal of the front leg. This one's external.

So as we go from side to side, feel into your sensation when each leg is doing its rotation. Okay? And like I said, we're all different. We're snowflakes. No one is the same. No one's the same on right side, left side.

Can it improve and become more balanced if you feel a big difference of side to side? Absolutely. That's what this is intended to help us do. And so sometimes you'll hear people say or you'll feel, oh, it's tight. Oh, it sticky, ouch. There's a pinch. I would say if you feel a pinch in any of these, back out of the range of movement a little bit. Okay?

So we're not here trying to crank down and, you know, I've heard knee to the floor. Well, that doesn't work for everybody. Work within your range. We're assessing how does it feel from side to side. We'll just do a couple more. There's an internal and there's an internal of the front leg and then there's external of the back leg, external of the back leg. Okay?

So as we try to improve the mobility, we're also talking about muscles, as well as joints, ligaments, tendons, fascia. All of this is included in the mobility piece. So I'm gonna have you turn now and this often is called a ninety ninety sit. Now, I will address this real quickly. Here's 90 degrees at this front leg. Here's 90 back here. If that doesn't feel good to you, you don't have to do this exactly this way. This leg can move in a little bit so can this one.

You'll you'll feel what you're gonna feel. Now if you can do that and you feel fine, great. I'm gonna tuck this one in a little and this one in a little. First thing, everybody, place your hands forward, lean forward over your front leg shin, and then come back up. Feel that right away. So what muscle groups or what area? It's around the pelvis.

Okay. So the femur is stable right here. Pelvis is coming over the femur. Muscles that are associated are these inner thighs and around the buttocks, sometimes known as the hip external rotators. Alright?

Do a few more here. Going over, you wanna get pretty low and feel that the weight of your torso is assisting the stretch in and around your hip. You might even call it the glutes. Okay. Now hold at the top and then just turn your torso and your pelvis a little bit around to the back leg. And again, just do a few of those. So it's the pelvis now that's rotating around that femur right here that's relatively stable.

Oh, yeah. I say relatively a lot. Guess why. None of us because if I queue one thing for me, it might be different for you. So my queue is relative to you. I hope that makes sense. Right? Nothing's the same for any of us. Alright. I'm gonna try change slides.

So you just swivel around. You get to that ninety ninety ish. That's the other thing I say a lot because it's not the same. See? Not not for me. I have to tuck this in, then I'm able to get into the position a little bit better. Now, my hands are gonna come forward on the floor, torso goes down, pelvis comes over that front femur, and I come back up. And as I take my body low, I feel the stretch around that buttock area around the hip.

That's what I wanna feel. I do feel a little stretch or sensation in my inner thigh groin area. Absolutely. Those two parts are part of those external rotators of the hip. We'll go one more. And then we'll take that rotation.

I'm taking my pelvis now around a little bit, this stable femur. I'm the perfect candidate to show you this type of work because I am not level. Not level, but I practice these things so that I can be a little bit more balanced and symmetrical. Why is that important? Well, equal strength on both sides of your body, keeping the hip joints conditioned relatively the same. We can wear one side down a little bit more than the other. That is for sure. Okay.

So we're gonna go back to the ninety ninety on the first side. Let's ramp up the effort. If that felt good to you, you can still do hands on the floor. Or take your arms out to the side. Now, what's gonna happen? Oh, boy. More weight relatively over that leg, and now we're gonna go right into turning and over that back leg. We'll do four. Try to get pretty low.

I just put my arms out. You can do anything. You can even do hands behind your head if you wanted to. This just feels good to me. So I'm thinking pelvis over the femur. That feels so good.

And pelvis around the femurs, one more on this side, and pelvis over the femur, and pelvis around the femurs. Okay? Let's do the other side and just check out how that feels. Ready? So, leg is pretty ninety ninety in the front. This would not so much because this hip for me doesn't have as much external rotation. If I try to do that, let me just explain it also because you might wanna know Why is she not and why are you not doing that? That hurts my knee.

That bothers my knee. So when there's a discrepancy or difference up here, it could affect the joint below or above. We're not here to cause more strife. Right? So eventually that could change for me. But remember, my bony design is different on each side. So I'm working with my my body.

I know myself well. And you're getting to know yourself well. So we go over and we go around. And we go over, and we come around. Trying to get this pelvis to move a little more over those femurs.

Because it's a little limited, there's different tissues that we get to start mobilizing that will ease that up with each sequence. Okay? Now the third layer to this, I find this the most challenging. No hands. So if we go from side to side, I'm gonna go slow. We'll go right, left, right, left, just four. Very slow.

Okay. Now when you go transitioning for to the other side, Try to keep this leg down in external rotation as long as you can. As you pry that other leg open in external rotation, I am engaging my abdominals, and then I'm gonna keep this one down as much as I can and turn that one in. Oh, it looks different, doesn't it? And over. Now as I come this way, I'm gonna try to keep the bat this left one down as I externally rotate, try to get that to turn. Doesn't have to look pretty. Most likely it will not.

Is functional and over. Hope that makes sense. We get one more round. So we're trying to keep this one down. Lift this one up.

That's my restriction. It's okay. I'm trying That's more even. I'm happy with that. And then internal now if you didn't feel your abdominals on that, we need to talk because you should be able to feel your abdominal muscles there. And rest for a second. Okay? Come back here.

Re assess. It's different. Oh, this feels so much better. So just that on a daily basis. Let's say you're a sitting person. Person who sits at their job, if you do one thing, maybe it's this one. Okay?

But there's so many more to go here. Great. We're gonna come on to our hands and our knees, typical position, right, in training and pilates and all kinds of movement, classes. The infamous quadruped. So let's talk about quadruped. We're gonna get your fingers spread, shoulders above the wrists, good long neutral spine.

If you like that word, you can have your toes down, you can have your toes up. If you start cramping your calf muscles like this, please just change it. Do here. We are now gonna talk about the pelvis moving on the femur. So here I go. I'm gonna go into round back just my low back really. That a lot of us know that as the posterior rotation, mhmm, or tuck, and then the anterior rotation or arching the lumbar spine, It's the pelvis that's doing the movement on top of those thigh bones, one direction, one direction.

This is exceptional for everyone to do. It really mobilizes lots of things, inner thighs, hamstrings, glutes, back muscles, abdominal muscles, so many thick pelvic floor, Lots of things that are associated with that mobility strength issue we're talking about was gonna go one more. Now I want you to stay in this extension and sit back. And then on the way back, just round and let your pelvis move under a little bit. Okay? Stay under and come back up on quadrupeds and then come back to your neutral. Extension, keep your extension, go back on the way back, see if you can move it under in a little bit of pelvis on femur going back, keep it back as you come forward. And then neutral, we're gonna go to the other way.

So post your your tilt or tuck under shift back, you may like to let it go into an extension as you're further back. It's a different sensation in your hip joint. Come back in extension and then flexion at the beginning. And going back, pelvis on the femur is pelvis on the femurs and at the bottom, you can arch it this way and come forward. Right? So that's that beautiful movement of pelvis on femur and now we're gonna move on to more femur and pelvis.

So taking that quadruped position again, extending one leg out to the side. I'm referencing my right leg because that's the right side. I just moved my right side. Okay? So we've got a femur, we've got a pelvis. We're gonna do kind of a combined movement, everybody. So if you shift your weight forward, I'm keeping my pelvis level. I'm trying to not go into either one of those extreme, round or arch. Let's just go like we're skimming across the water.

Forward and back. I have a I have a hunch that most of us are going to feel some kind of sensation in here. It's really good. The adductors and maybe the hamstrings that affect that that pelvic calf. Okay? Just a few more rocking forward and back.

Now the next part to do with this, we're gonna come back to the middle, is here's your the pelvis, the right side, can it rotate forward a little? It's okay that it came all the way to the foot, and then a little bit of pelvis back. It's subtle. Pellvis forward. Pellvis back.

Oh, pelvis forward the subtleties are in really fun to play with, pelvis back, and one more pelvic half forward, pelvic half back. And then just one more rock and rock. Huge improvement for me on that one. Okay. Ready other side. So leg out to the side. Relatively stable pelvis in this position, and we're just going forward You can also do this on your elbows if the being on your hands doesn't feel great.

It just changes the pelvic femur relationship a little bit, but it's okay. You can do a few of each. I often do. Okay. Now gonna come into the center hold. Let's take the left hip now and rotate it forward.

That internal rotation of the hip is gonna spiral all the way down the foot And then my external rotation of that femur and hip, my foot goes flat. Internal rotation, hip, leg, ankle, and foot, and then the external. So you see how things are all related, Right? From the center of us down to the bottom of us? How specific are we getting here with how we can move and mobilize? I just love this kind of stuff. And sometimes again, that's that's the key that unlocks something. Maybe.

One more front and back. Unlocks or enhances mobility. Amazing. I just love that sequence. Okay. We're gonna go back to the first side out to the side. Alright. Now take that leg that's out to the side and bring it back in.

And take the other leg out and bring it back in. Just do a few. And then we're gonna go into something that requires more specific smaller rotation. So I'm gonna take my my right leg here and pull it up to my stomach move this is a stable pelvis move the femur. Right? So my pelvis is stable in quadruped. I'm moving my femur forward and my femur back.

One more. Forward and back. Alright. Now bring it down, move it out and in. A lot of Pilates moves that have that in there. We're gonna make a circle.

I'm gonna go back out to the side. Little bit forward, and down, stable pelvis, movement in the socket, other way, just to right? So this is still the mobility part of the class But do you feel like this would be beneficial for strengthening also? Yeah. Right? Other side. So just take that femur and go out and in, out and in, and front and back, and front, and back. We're gonna go in that circle. Pelvis is stable, femur is moving.

Amy Haven's has more mobility on the side of her, she knows. I'm gonna go back the other way. So what would I do? I don't need to increase the mobility here. I need to increase the strength. So wait till that other side of the strengthening comes in, or I need more mobility as this side.

So if you're feeling the difference right now that you had on one side, do do one more side. I'm gonna go back to my right side because I do wanna feel like, okay, let's get a little more mobility. One circle each direction will be just the right medicine for that. See, it doesn't take much. It's amazing. Sit back for a second. Okay.

Kinda getting the feel of it. Now, we're gonna come back to quadrupeds. Take one leg behind you into hip extension. I'm taking my right leg. Alright. Stable pelvis here. Raise your leg.

Basically, that hip flexion you just did everybody. Now this foot's gonna come out to the outside of your mat and I want you to lunge a little. Oh, mobilize those tissues there. Come back. Try to stabilize pelvis as you move the femur back into the joint. Kinda funky. Hip extension, stable pelvis, femurs in motion, then they kind of all work together there.

We'll do each side again. Try to stabilize as you bring it back. Hip extension, Flection. That should have been a little quiet, quieter, and back. Extension.

Alright. Now, I know what some of you are thinking. I can hear you, but leave it. Believe it or not. That's too hard for me.

I can't do that. Let's make it a little more fun, meaning, come up. You don't have to stay down there, come up there and move this back and forth. Mobility and stretch. So if you feel what's happening, there's lots of muscles Lots of muscles getting some stretch here. One more like that. It's more my favorite one, this part than the other.

Guess why? Because the other one was harder for me to mobilize with ease. That was better. I hope you can see how it's shifting on me. I think I'm a great model for this and then shifting forward and back. Remember what I said at the beginning, go easy with yourself. Think about all the things you've done in your life thus far.

You know, any injuries that you've had that may have contributed to the differences of your sides or your sports or your time in a chair, but there's potential for all of this change, everybody. Okay. You get the draft. We're gonna go into hamstrings now. Everyone's favorite. Lie on your back.

Rather than a passive stretch, so all of these are active stretches, by the way. Clasp your hands behind one thigh You can let the other leg go down on the floor if you wish or you can just keep it here. I'm gonna go here. What I wanna focus on, pelvic stabilization. So there's the stable pelvis. Try to get the femur maybe a little closer to your chest.

But I'm now gonna push my thigh firmly into my hands, really firm, like I'm pushing it this way. That activates this area. That's gonna affect how it moves in and around the pelvis in the back. Okay? Now, start to just I've done this before in a few classes. This is part of the, Frederick stretch therapy work that I have a little training in. They're in Arizona.

They're amazing. Law, it's fascia, faster stretching, but rather than just passively hold that leg like that, we we we kind of finesse this movement of the femur pressing against the thighs, from the knee to the foot spiraling, elongating. It's a different way to elongate that back line and that wonderful try out of, hamstring muscles. Go a little bit more, and then just relax your foot. We'll do one more round.

Press your leg into your hand. Keep pressing your femur into your hand active, and you're elongating and elongating with the very stable pelvis. My femur is moving a little in my socket, everybody. A little. A little. A little.

But I wanna go for 1% more reach and then and then we'll drop and change sides. Okay? So switch it out. Pale this is stable, femurs in motion, Feel what's stretchy, feel what needs to be mobilized, activate your thigh against your hands, and then we start moving from the knee to the foot, climbing up like a vine going up a wall and lengthen and then relax your knee. We do three rounds, usually, three or four. So again, my female head is somewhat stable in there, but it's moving a little, but I'm really thinking of the tissue, the mobilization of the hamstrings back there, and the fascia all the way back in that back line, and coming down One more. And this kind of mobility stretching, if you want to call it, is a lot of effort.

You know, it's it's different than just passively stretching yourself. Active stretching, okay, and relax. Now, roll yourself up. We're gonna just do a quick hip flexor. Go back to the very beginning when we had our knees apart.

Take that one knee for forward and one knee down. I want you to this is the hip flexor group right on the round the pelvis. If you lean back and just simply press this hip forward a bit, just kinda see and then back a little bit. And forward and back. And just move through that. Okay?

The hip flexors make up quite a big group of muscles, but I'm gonna check the other side. Yeah. The different side for Amy havens. Yep. There we go. Do I do this a lot? Yeah. I do.

Is it changing? Yeah. Slowly. But as I age, I have to do it more often. That's just kinda that too. That's good. Keeps me busy. Okay. Good, guys.

We're gonna come into one more little hamstring stretch and then standing for just a couple assessments and mobilization. So we're just gonna take this little hamstring stretch may look like a down downward dog. It's it's just a hamstring stretch. Okay. I'm gonna have you walk your hands back and you bend your knees and roll yourself up. Alright. So We're gonna do a side movement, a lateral movement, stepping out to one side, stepping center, stepping out to the other side. Go very slowly.

And then as you step out, bend your knee, this kind of looks like that shape we did on the floor earlier. You may feel the mobility and the stretch going on in here, but because we're loading the standing leg differently, you might feel a beautiful mobilization stretch behind that buttock and come back to center this way. Okay? So again, as I said, I'm loading this. You might feel the wonderful stretch back around that buttock and anywhere in your inner thighs. We'll do a couple rounds. Think of this as a mobilization of those joints and tissues.

Pelvis is going around that femur head. Okay. One more each side. Pelvis goes around the femur head, and pelvis comes around the femur head. A couple more in standing. So if I just stood and lifted my femur up on a stable pelvis, this is an exercise to do.

Easy breezy. Or is it? Right? It can be a little bit challenging. Step your feet apart, bend your knees, now move your pelvis over your stable femurs. You all know this.

This is our hip hinge. We do it all the time, don't we? And stand. So as you bend, your femurs are now stable, it's the pelvis that goes around the femur head, around the femur head and up. Let's do the same thing.

We're almost ready to go down and strengthen things. Come into a little what we know as a squat, pelvis around the femurs. Pelvis around the femurs. Feel that stretch in here. Okay. One more small one.

Or if this is where you need to stay, you stay here. It's extremely beneficial. If you wanna go a little bit more, come along with me. And go lower. And right, we're assessing somewhat, but we're also still kind of mobilizing.

So just the act of going down, you're stretching those tissues. What happens if your heels don't touch the floor? You can put block underneath your heels. You could wad up your mat and put some mat underneath, little towels. Don't worry about it. Keep going.

Right? That's a whole another thing. Now just stay right there. So now lot of that was the mobility, but there was a hint of strength going on, but now let's get down to the floor using our wall, using our yoga block and getting some strength going. Okay? So I'm gonna ask everybody to get in ninety ninety at the wall. Roll into your side. Place your feet at the wall. Now, if you can't see what's ninety ninety, that's okay. You do the best you can. But, you know, I'm about there.

Block. Could you use a squishy ball? Yes. There's something nice about the firmness of the block, though. I'll tell you that. Keeps things a little more, specific. And when I'm talking specificity that that Here we go. Alright.

Take a breath. We are going to do bridging. Alright. So mini bridge. I would love for you to just do a small halfway up your back bridge. Okay. And roll it back down. Oh, the wall, the wall, our friend.

So again, what is this one? This is pelvis around the femur. There we go. Lots of muscles associated with this, being a feeling free, open and mobile, right, in a in and around the lower back. This is active here in the hip area. We'll do one more feel free to do more reps.

So we're gonna start at that level of pelvis. Take a breath. Exhale, engage your abdominals, pelvis over femurs. You don't need to go any higher than this, really. I want, and then we're gonna stay here.

That's the reason why. I don't want it to be that your back is working so much. I want you to feel like you're efforting a hollowing of your tummy area, okay? And engaging around your buttocks. Here's a great cue. Pull your heels down the wall.

You don't have to do much. You're gonna feel a lot of engagement in the tissue back here. That helps the pelvis move around those femurs with more efficiency. It really does. This is one of my life's work.

I have to keep working on this. Helps with lumbar flexion, okay, and pelvic rotation. So then we roll ourself down. Yeah. So all my lordotic people That's for you? Okay. I'm gonna just put that off to the side.

Take it back. Oh, no, not yet. Keep it there. We'll hold back up. I need to mobilize you. So here you go. Take your fingers to your hip bones, you guys. And then take one hip higher than the other one. I'm gonna reference the femur. It's going higher than the other femur and then femur.

Okay. Now, it's the pelvis that's pretty stationary in the in the position. And then the femur moves, but also I could cue pelvis moves. That's a tricky one. They're moving kind of in the same. They're going this way, rotating forward toward the front leg.

Okay? That could be activating your glutes more. Most likely it is. Let's take this away. Roll yourself down to roll back up again and do it one more round without the block there. You see it differently now without that block.

So that's a form of rotation. We actually do this when we walk. Okay? Now come to stable. Oh, take a breath.

Bring one leg into your torso. And put it back out. Stable pelvis in this posterior, your angle, move your femur. It's not night, it's not tabletop. I want it to come to your femur, to your chest, and to your chest, One more round and to your chest, how's that standing leg feeling right there? On the wall.

Delicious. Hold this one. It's gonna get better. Set the whole pelvis down. Drag this heel energetically down the wall to come up. We'll do three. Alright?

Press into the wall. Roll into that position. It's that pelvis moving on that femur independent of the other side. Very important to do unilateral things. Okay.

Check it out on the other side. Probably feeling some adductor work, hamstring work, hip work, a okay. Ready. So we're going up a single leg bridge. Lower the whole pelvis. I'm energetically dragging the heel down the wall and trying to keep that element of pelvis rolling back over that femur and bring it down.

And one more time, and rolling down. Okay. Moving on. Let's put both feet on the wall. Just give yourself a little welcome and great job. Now let's check into some external rotation, shall we? So femurs are going to go out. Heals will be parallel.

Fhemers will move out external rotation, they'll kind of come toward what would be parallel. External. No one's gonna push past comfort zone. K? Again, like I said, in the first section, if you feel any pinch anywhere you stop, I'm gonna I'm gonna keep this is about my range right now. And I can sense this leg would love to go more. This one can't go more.

So I'm not gonna do that. I don't wanna be out of balance. Please don't go be out of balance. Get to where you feel like you can be. Now, engage your buttocks.

I how to do that? I do this tissue. I give it a little and then release and contract. That's what is happening in there and we release. Okay? Keep going contract. Release, contract, release. Try to do the same timing, contract, release, stomach is in, contract.

One more, It's a great way to improve external rotation. Now imagine dragging the legs toward the midline and you feel this activate, okay, or let it go and drag those toward each other energetically and let it go. See, all of these muscles affect the hip joint and the pelvic stability or mobility, right, and the strength? Okay. What is that? That's magic circle stuff. But let's go back.

We're gonna go in. We're coming out of that one. Yay, and there we go. Alright. Hug your knees just quick. Now, we're gonna move it on to some side lying hip work. We do a lot of side lying in pilates and into fitness.

So you have a choice here to either stretch your arm out long or you can make a little pillow with your arm or bring in a pillow. I want you to get the soles of your feet on your wall, bring your knee or your, yoga block in between your knees, and then just be there for a minute. Okay. So here we are. We're in our side stacked position, pelvis is stable, pelvis is stable. Right? I want you to move this femur a little bit forward. The femur forward, not much is gonna happen and femur back.

Fever forward, femur back, femur forward, femur back. Now, what if we said pelvis forward? Let's just feel the difference. Pelle this forward. Oh, more movement. Pelle this back. Pelvis forward.

Pelle this back. Pelle this forward. Pelle this back. And then restabilize. Okay. You'll need to take your block away.

Just gonna move it right up here out of my way. Now that same toe heel that we did with two legs, we're gonna do with one. And I want you to just kinda look at your wall a little bit so that you know, take that leg up. I want you when you get your leg up, it's on a diagonal from your hip. The pelvis is still up upright and the leg is in external rotation. What does that look like? Mat class, right, with the leg up and down? Guess what? We're lifting the leg off the wall. Now, you might feel it come from the front, see if you can engage the muscles in the back of your hip to raise your leg.

The ones you just felt with the straddle legs on the wall engaged here to raise your leg. Yes. It's the external rotators of the hip. Yep. Nicely done. Let's go one more time. Now we're gonna jazz it up.

Little circles up here. Oh my goodness. Four times as plenty. Three and four the other way. Stable pelvis, femur in the socket. Three and four other way again. Four.

Oh my gosh. And three, two in one, and four, and three. How you feeling with strengthening your hip? Yay. And then just rest it in. Stretch out long. Let's get that out there. We're gonna take a long arm. Okay.

Can both feet touch the wall? Can both soles of feet touch the wall? Now I happen to have this, baseboard that changes things just a skoshe, but what I when you're gonna feel here, everybody, two straight legs, a pelvis that's very stable, and we're gonna try to slide this top leg up the wall a couple inches and then down. It's very small. You've heard this image before. If you had a quarter or a penny and you were sliding it up the wall, you have to reach toward it. Right? So this is all this side lying work in mat in Pilates mat.

You've got a very stable torso. It's really central to right here in your lateral hip compartment. Right? One more time to slide Now can you hold it there? Let's put in the bottom leg up and down a few times. Matt work, adduction. We've mobilized these tissues quite a bit.

Now we're putting strength in those tissues one more. We could do lots more reps, but right now, we're good with that. And I want you to lower that top leg externally rotate the whole leg. You just did it at the wall. We know our hot potato for mat class.

So now we go into external rotation of femur in a stable pelvis, internal femur in the stable pelvis, external internal. External. Feel the strengthening work back there, four, and three, and two, and one well done, and rest, rest is best. Okay. Other side. So you're gonna come back to that ninety ninety. You can have a long arm or a bent arm, block between your knees, feet at the wall.

We're on sideline very stable with the pelvis, moving the top femur forward over the block. It might be literally a half an inch or inch of movement. No need to measure it. Think just the femur. Just the femur, just the femur is very small.

Right? Now if we say pelvis forward, pelvis back, pelvis forward, pelvis back. You feel how much more movement there is or isn't? We want to feel some movement here, everybody, and pelvis forward, and pelvis back. Okay. Block comes away toe heel, external rotation again, up the wall, side lying, pelvis is stable. We want to recruit right here, this back of the cheek, and raise your leg, whatever feels good in your foot, and raise your leg. It's from the back of your hip two more to go, raise your leg Keeping that pelvis relatively stable, if not very stable, and then circles accentuate when you go back.

Okay. Reverse the circles. One, go back. Go back. And four, again, each direction, two, three, two, four, and one, two. Well done. Oh, cooking it up and then bring it down.

Okay. We're going long legs now. Slide in the quarter or penny or dollar bill. You get it up the wall. Okay? Yes. That. You have to reach stable pelvis, slide that femur toward your foot and back down.

And up the wall, and down the wall. It's not as easy as you might think. Yeah. Lots of good engagement going on here, holding now bottom leg up. Try to keep the top heel against the wall. And three, and four beautifully done, we're going to hot potato.

Take your top leg down. It's a external rotation as it comes forward. Lift internal rotation as it goes behind, lift external, internal. Often in mat class, we have our head up in a different position and possibly legs in front of you. That's okay. Today's a little different option.

One more of each, external, internal, and rest. Okay. Lots of strength for the glutes, right? So now we're gonna work on the hamstrings. Another time. So we did hamstrings with the wall in the in the bridges. Now, we're gonna tuck this right behind.

This is gonna be tricky. Your Achilles tendon heel area and your sitting bone. Get ready for sensation. Okay. Everybody, get in your quadrupeds nice and stable.

All the good stuff in the upper body. Take a deep breath. I want you to raise your knee off of the mat and come into hip extension. Right? So again, femur at the socket, bring it down, bring it forward hip flexion a little bit. The whole thing is heel pressing the block, block on the sit bone.

Small movements, please, because this could you speaking from experience, this could, your lumbar muscles might decide to take this action rather than your hip extensors. So really think back of your hip, okay, small circles, small circles, I'm thinking heal against that yoga block, three the other way, Oh, sensation equals strength. How's that? Three, three, three, a little bit of out. And in, yes, we've done all those ranges already in different planes of gravity. Important to change that up and take it out.

Other side. Now again, I'm keeping the reps pretty small. You could do each section of its own and just ramp up your repetitions You could add add an ankle weight for extra strengthening once you get real good at this or practice. Here we are stable. We raise that thigh and we went into hip extension.

Hip flexion. Again, I will say it. You could move bigger, but there's a likelihood that your lumbar spine would and pelvis would not stay stable. So we're trying to stabilize and mobilize at the same time. Right? Okay. Up little circles.

So how specific it is when you're doing a task of stability and mobility somewhere else? That's Pilates. Brilliant. Take so much focus and concentration. Let's go out and in. Out and in.

Oh, hips are so happy good and rest. Let's check into a real like one, cat cow just quick and see how you feel. Just feel. Oh, man. I hope you feel different. I feel a little different. Okay.

Come up just standing. Just really slowly. Now let's check into that side lunge, side lunge, side lunge again with a little extra strengthening with it. And what I'm what I'm gonna do with the strengthening of it because we don't have a prop is to push into the floor. But now we're pretty mobile, so I think we can we can push a bit. Right? We're gonna step this way and go kinda low and then push same leg again.

Stretch those hips and push into the floor. It's alright. And push. That's how we strengthen. It's like, Two more, maybe.

Suddenly teacher gets quiet. Okay. Other side. I'm thinking reformer, skaters, right? A version of it. So as you go over push, you gotta push that floor away. Or the reformer and push it away. So I'm taking that pelvis over the femurs again, but a lot more dynamic movement to more down, push So good to strengthen you guys. Great.

We're gonna finish with these squats. Okay. So if your feet, your heels came up before, don't worry. Let's go. We're gonna go eight times. Push the floor away. Push the floor away.

You don't have to add extra weight to do a strengthening work. Sometimes taking the tempo up, down and push the ground down. Three and push. Do you feel more mobile though? You feel like you can do that a little bit more with mobility and balance and then just check-in how you feel. So let's just do some easy marching movements.

How's that femur moving in your socket? Pretty good. Okay. Wonderful. You guys thank you so much for taking class with me. And I wanna just remind be consistent, practice. Maybe section by section. You don't have to do the whole thing altogether. You can come back and do little repeats of each section or maybe just the mobility one day.

Maybe just the stability one day or the strengthening and just see how you feel. And I guarantee you're gonna feel better because the more we repeat movement that's good for us, the better we are. So let me know how it goes for you and I'll see you next time. Bye bye.