WHY: This exercise will help to teach you body awareness and lumbopelvic dissocation. Lumbopelvic dissocation is the ability to dissociate movement between the low back, pelvic region, and the hips. Poor lumbopelvic dissociation can lead to excess stress/strain/movement in the low back and pelvic region, which can contribute to low back symptoms.
HOW: Get set-up laying flat on your back with your knees bent and feet supported on the ground. Place your hands on your hip bones to help with learning body awareness. Perform and maintain a small amount of posterior pelvic tilt prior to starting. While keeping the rest of your body still, slowly let one knee fall out to the side within your range of motion, then return to starting position and repeat. Perform on both sides
FEEL: You should feel motion strictly at your hip joint. You should feel like your stomach muscles are helping to keep the rest of your body still. You should not feel like your back or your pelvis are moving excessively, resist arching your low back. Follow the video for other cues and tips.