Step off
correct your landing technique
correct your landing technique
driving through the hips
Stabilise your hips and kicking
Laying on your back, keep upper body and chest flat on ground, bend one knee and use the opposite hand on the outside of that knee to pull it across your body, twisting through the hips and lower back to feel a stretch in the buttocks and back.
Sitting on your right thigh with a bent knee, place the left foot over on the outside of theright knee. Twist the shoulders towards the left, pushing back into the left knee with the right arm to feel a stretch in the mid back and left gluts.
Bend knees to 90 degrees, squeeze gluteal and push hips up until body is flat, hold that postion and slowly kick one leg out straight keeping hips level. Return foot to ground and repeat other side.
Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up.
Sit with your bottom all the way to the back of the chair, use a Lumbar Roll for extra support if needed. Have seat height so elbows are at 80 – 90 degrees, have top 1/3 of monitor at eye level. Have feet supported on floor/step with hips/knees at 90 degrees.
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