Side Lying Series

Starting position Lateral position with the lower leg bent or extended, the so-called supporting leg.

The pelvis is aligned vertically. As a result, the spine is lengthened along its axis and a small arch is formed below the waist. The upper leg, the so-called play leg, is again consciously elongated from the hip.

Exercise Lift and Lower Parallel
With the inhalation lift leg and at the same time long stretch.
With the exhalation press the leg down again against an imaginary resistance. Optionally, the foot can be stretched - Point - during the lifting and bent - Flex - during the lowering. Repeat the exercise 3 to 4 times.

Exercise external rotation
Turn leg up from the hip joint so that the tip of the foot is facing the ceiling.
With the inhalation lift leg in external rotation.
With the exhalation, push the leg down again against an imaginary resistance.Repeat the exercise 3 to 4 times.

Exercise internal rotation
Turn leg inward from the hip joint so that the heel faces the ceiling.
With the inhalation lift leg in internal rotation.
With the exhalation lower the leg again.
Repeat the exercise 3 to 4 times.

Exercise leg circles
Place both legs stretched on top of each other. Lift playing leg and circle around leg axis 3 to 4 times in one direction. Change direction.

Exercise both legs differentiated lifting
Lift the free leg with the inhalation.
Exhaling lift the standing leg, exhaling again lower both legs closed.
To relax, bend both legs in front of the body.
Repeat the exercise 3 to 4 times.

Do the complete series on one side first and then repeat all the exercises on the other side.