Lateral Pelvic Glides (Parallel & Split Stance) скачать в хорошем качестве

Lateral Pelvic Glides (Parallel & Split Stance)

Purpose: To improve frontal plane pelvic mobility, hip control, and weight transfer mechanics while maintaining an upright spine. Version 1: Parallel Stance Pelvic Glides Set-Up: Stand with feet hip-width apart, toes facing forward. Knees relaxed but not locked. Hands placed on the pelvis, just above the hips. Spine upright, chin gently tucked, shoulders relaxed. Movement: Glide your pelvis smoothly to the left. Then glide it to the right. Keep the torso upright — avoid leaning the shoulders. The pelvis should move fluidly over the legs in a rhythmic side-to-side motion. Use your hands to guide the motion and increase awareness. Dosage: Perform 10–15 reps each direction Or emphasize the more restricted side, as long as there is: No nerve symptoms into the leg No sharp back or hip pain Version 2: Split Stance Pelvic Glide Set-Up: Step one foot forward into a small, comfortable stride (like the beginning of a walking step). Feet remain facing forward. Hands stay on the pelvis. Spine upright and relaxed. Movement: Glide your pelvis forward and over the front leg. If the left leg is forward, the pelvis moves slightly left and forward. Then rock back, shifting your pelvis over the back leg. Move rhythmically between front and back, using your hands for guidance. The motion should feel like a smooth weight transfer rather than a lunge. Dosage: Perform 10–15 repetitions Repeat with the opposite leg forward Emphasize the more restricted direction if needed Avoid pain or nerve symptoms Key Focus for Both Versions Keep the spine tall and upright. Movement comes from the pelvis gliding over the femur, not from bending the torso. Stay relaxed and rhythmic. Quality over intensity.