Muscular move

gallery-image MODEL: YUKTHA RAJGOPAL
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The lumbar, pelvic and hip complex is a trinity of muscular and skeletal health. The LPH complex musculature produces and reduces force, and stabilises the kinetic chain (ankle-knee-hip-trunk linkage) during functional movements. Hip movements with back bends provide good stimulation to the complex.

Note: Since the ball is inherently unstable, one must take care.

METHOD

• Take a stability ball of 30cm diameter

• Squat on your feet and hold the ball behind you

• Gently recline, resting the neck and shoulder complex on the ball

• Gently roll the ball back; rest the head and shoulder on the floor

• Keep legs folded and press the feet

• Stretch both arms up

• Stay with slow breathing for five seconds

• Raise your right leg up, perpendicular to the floor

• Stay with slow breathing for five seconds

• Bring the right leg down; repeat with left leg

• Bring the left leg down

• Slowly stretch both legs forward

• Pull the knee caps and stretch the heels

• Stay with slow breathing for 10 seconds

• Slowly come down

• Repeat and relax

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