Hip Stability Exercise with Leg Extension

Heel Slides can be a super exercise to start your journey to pelvic stability. You have the support of the floor and can easily add progressions or regressions as you need.

Setup and Prop Tips:

In the video I start with a cloth under my heel but also offer variations using balls or a foam roller. Each body has different needs so have fun exploring which props support and challenge you.

Make sure the surface you are lying on is hard enough to be supportive but not so hard that it’s painful to stay there for a while.

Brain-based Addition:

Before you start, rock your pelvis forward and back a few times so that you can feel a change in pressure somewhere on the back of your pelvis. After rocking a few times, come to a comfortable position and notice where your pelvis feels the most connected to the floor, maybe where you notice it’s heaviest. As you do the exercise, don’t let the pressure change at your heaviest spot. Only extend your leg as far as you can maintain that same pressure. The floor/pressure is giving your brain feedback on whether the pelvis is moving.

If you can’t identify a connected area on the back of your pelvis, no worries! Try putting a finger on the hip bone/front pelvis bone of the moving leg and don’t change the pressure between your finger and the bone. This way you’re using your fingers to give you feedback on if your pelvis is moving.

If either of these didn’t change your movement or hip stability, no worries! There are lots of other neuro techniques we can explore!

Just paying attention to the connection between your leg and the response of your hips is a jump start on stabilizing your hypermobile hips.