I just finished another Martha Graham dance intensive. I felt that my hips and lower back were a bit stiff, maybe because it is winter time and I had not taken such classes since the summer. In between doing sit-ups on the Bosu ball in the gym, I discovered I can use it to stretch my hips.
Place your lower back on the Bosu ball's center. Place your feet on the floor and bend your knees. Move your right knee toward the floor. Do not force your knee. The key is to feel a stretch in your right front hip. Use your right hand, if you want, to get your right thigh closer to the floor. Most likely, your right knee will be outside your left leg. Do what feels right. Hold five to ten seconds and do as many times as you feel are helpful.
Now, keep your left leg bent and bend your right leg the other way: have your right knee point away from your left knee. You may want to use your right hand to "help" your right leg.
Hold five to ten seonds and do as many times as you feel are helpful.
Now repeat the two previous paragraphs for the left hip: substitute left for right and right for left.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Place your lower back on the Bosu ball's center. Place your feet on the floor and bend your knees. Move your right knee toward the floor. Do not force your knee. The key is to feel a stretch in your right front hip. Use your right hand, if you want, to get your right thigh closer to the floor. Most likely, your right knee will be outside your left leg. Do what feels right. Hold five to ten seconds and do as many times as you feel are helpful.
Now, keep your left leg bent and bend your right leg the other way: have your right knee point away from your left knee. You may want to use your right hand to "help" your right leg.
Hold five to ten seonds and do as many times as you feel are helpful.
Now repeat the two previous paragraphs for the left hip: substitute left for right and right for left.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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