Standing Pelvic Stabilizer Mobilization

Starting Position:

• Stand tall next to a sturdy chair. Place your left hand on the chair for balance.

• Raise your right leg and place your right foot on the seat of the chair. Your knee should be bent at about 90 degrees.

Foot Placement:

• Ensure your right foot is flat on the chair. Your weight should be evenly distributed between both legs.

Engaging Your Core:

• Tighten your abdominal muscles slightly to maintain stability throughout the exercise.

Movement:

• Slowly lower your right leg so that your foot is hovering just above the chair.

• Focus on using your hip flexors and glutes to control the movement.

Return to Start:

• Raise your right leg back to the starting position on the chair while maintaining your core engagement.

Repetitions:

• Perform 10-15 repetitions on the right leg.

Switch Sides:

• After completing the repetitions on the right leg, switch and repeat the same movement on the left leg.

Breathing:

• Inhale as you lower the leg and exhale as you lift it back up.

Tips:

• Keep your back straight and avoid leaning forward or to the side.

• If you're struggling with balance, feel free to hold onto the chair with both hands.

Cooldown:

• After completing your sets, take a moment to stretch your hips and legs to relax the muscles used during the exercise.