While rotation is incredibly important for the health of our spine and pelvis, habitual movement in a certain direction may be a contributing factor to an injury or ongoing pain. This stabilization exercise challenges you to control your spine and pelvis from rotating as you move in the hip joint below.
Start by lying on your back with your knees bent, feet and knees together. Place your hands on the front of your pelvis - this is important to assess any extra movement.
With an exhale draw your navel up and in and slowly lower one knee to the side, keeping the opposite side of the pelvis down (your hands will help you to feel this!). Use an inhale to bring the knee back to the starting position. Alternate with the other side.
Some things to think about:
Make sure you’re not holding your breath
The amount of movement of your leg is not important - Only lower the leg as far as you are able to keep your pelvis still! (You may notice one leg can move more than the other, this is what you are trying to challenge and re-educate.)
Add a cognitive challenge by changing your breathing to inhale the knee to the side and exhale to return.
Give it a try!
- Kendall Lynch, PT, DPT
Physical Therapist
Westside Dance Physical Therapy
Your blog post provides an excellent explanation of the importance of controlling pelvic rotation during movement. The bent knee fall out is a simple yet effective exercise to enhance motor control and stability, and I appreciate the emphasis on mindful movement. The reminder to focus on breath control and limit movement to maintain pelvic stability is particularly useful. I also found the suggestion to add a cognitive challenge by reversing the breathing pattern insightful. Thank you for sharing this valuable exercise—I’m excited to incorporate it into my routine! If you're as intrigued as I am about solutions blog, I highly recommend checking out my latest blog post Paan Smith offers a variety of flavorful mouth fresheners and digestive treats, each crafted with a…
"Great exercise for improving pelvic stability and motor control! I love how this movement encourages awareness of subtle imbalances between the left and right sides. The breathing cues are especially helpful in maintaining control. I’ll definitely be incorporating this into my routine. Thanks for sharing, Kendall!"
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This is a great stabilization exercise! I appreciate the emphasis on controlling pelvic movement rather than focusing on how far the knee moves. It’s a good reminder that small, intentional movements can have a big impact on motor control and injury prevention. I also like the idea of adding a cognitive challenge by switching the breathing pattern—such a simple but effective way to increase body awareness! Thanks for sharing this, Kendall. Looking forward to more tips from Westside Dance Physical Therapy! If you're as intrigued as I am about solutions blog, I highly recommend checking out my latest blog post Norton offers a range of security solutions designed to keep your online activities safe from cyber threats. One essential feature is the…
Great exercise for improving motor control and pelvic stability! I appreciate the emphasis on mindful movement and breath control—it's a great reminder that small, controlled motions can be more beneficial than excessive range of motion. I also like the idea of adding a cognitive challenge by switching the breathing pattern. Thanks for sharing this, Kendall! Looking forward to trying it out. If you're as intrigued as I am about solutions blog, I highly recommend checking out my latest blog post
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This is such a great exercise for improving hip stability and pelvic control! I appreciate the emphasis on mindful movement and breathing—it really makes a difference in how effectively the exercise is performed. I also like the idea of adding a cognitive challenge by switching the breathing pattern. Looking forward to incorporating this into my routine. Thanks for sharing this helpful tip! If you're as intrigued as I am about solutions blog, I highly recommend checking out my latest blog post HP printers are widely used for their reliability and high-quality output. However, users often encounter printing issues that can disrupt workflow. One common problem is when the HP OfficeJet 3830 not printing, which may be caused by outdated drivers, connectivity issues,…