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