909. ТСС і таз: мобільність (23:12)

Introduction to Pelvic and Hip Joint Exercises

Visualization of Movement

• The session focuses on the pelvic area and hip joints, encouraging participants to visualize movements in these areas.

• Participants are guided to understand how the hip joint moves in various planes: flexion, extension, abduction, and adduction.

Initial Positioning

• Instructed to sit on the sitting bones with hands under thighs for support.

• Emphasis on breathing techniques while initiating movement from the pelvis.

Finding Stability in the Pelvis

Movement Techniques

• Participants practice tilting their pelvis forward and backward to find stability.

• Focus on maintaining a stable pelvis while performing leg movements; one leg acts as a stabilizer during abduction.

Engaging Core Muscles

• Encouragement to feel engagement in core muscles while moving through different positions.

Incorporating Breathing with Movement

Breath Coordination

• Each movement is synchronized with breath; inhalation prepares for movement while exhalation facilitates deeper engagement.

Head Movements

• Adding head rotation towards the supporting leg enhances spinal mobility during exercises.

Transitioning into Bridging Positions

Bridging Technique

• Participants are instructed to lower their spine vertebra by vertebra into a bridging position, focusing on slow controlled movements.

Stabilization Awareness

• Awareness of lumbar spine positioning is emphasized to avoid discomfort during transitions.

Advanced Leg Movements

Leg Extensions

• Introduction of more complex movements involving lifting legs while maintaining pelvic stability.

Dynamic Engagement

• Encouragement for dynamic engagement through coordinated arm and leg movements that promote balance.

Mermaid Pose Integration

Mermaid Position Setup

• Transitioning into mermaid pose involves specific positioning of legs and arms for optimal stretch.

Stretching Techniques

• Focus on stretching through lateral body movements while ensuring proper alignment throughout the exercise.

Internal and External Rotations

Rotational Movements

• Internal and external rotations are practiced with emphasis on maintaining core stability throughout each motion.

Visualizing Movement

• Visualization techniques are encouraged to enhance understanding of muscle engagement during rotations.

Strengthening Through Resistance

Resistance Training Elements

• Incorporating resistance elements helps strengthen targeted muscle groups effectively.

Controlled Movements

• Emphasis placed on controlled execution of each movement for maximum benefit without straining muscles.

Final Stretching Sequence

Closing Stretches

• Concluding stretches focus on relaxing muscles after an intense workout session.

Mindfulness Practice

• Participants encouraged to engage in mindfulness practices as they cool down, reflecting on their physical sensations post-exercise.