RESOURCES

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•Drive straight arms into ball. To regress, choose a bigger ball or yoga block. To progress, choose a smaller ball. •Neutral spine. •Pay attention to what kind of movement patterns show up (aka, do arms bend or chin come forward?). If there is an alteration, stop, fix it and continue to rewire your movement pattern. 1. HIP CIRCLE: •Without altering body, make a hip circle with your knee. If you find a sticky spot, exhale and work through it, which will increase your mobility. If there is “pinchy” pain, avoid. 2. HIP CIRCLE WITH STEP: •Add step by bringing your foot up to your ball. If you can’t make it, manually help your foot up to rewire your movement pattern. Try a bigger ball to modify. 3. HIP CIRCLE WITH STEP AND HIP INTERNAL ROTATION. •Add a hip abduction by straightening your leg about 45 out from your body. Rotate knee down, heel up with out side crunching. This is a very small movement.