- Lay on your side with knees bent. 90° angle at hips, knees and feet.
- Lift your top leg a few centimeters off of the under leg (15-20cm)
- Externally rotate the top knee without dropping your hip back.
- Hold for a split second (or as indicated by therapist/trainer) and then internally rotate the knee
- Lay on your side with knees bent and a loop band around them. 90° angle at hips, knees and feet.
- Externally rotate the top knee without dropping your hip back
- Hold for a split second (or as indicated by therapist/trainer) and return to starting position without resting on the under knee
- Balance on one leg
- Try to tap your targets with the toes of your suspended leg
- The goal is to maintain balance while moving your leg towards the target and back
- Bring yourself to the 4 point position (on all fours)
- 90° angles at hips and shoulder and neutral spine
- Raise opposite limbs till they are parallel to the ground
- Hold for a split second and bring back to starting position
