One of the magical things about Thai Yoga Massage is how you can use it to release the low back… without ever touching the back at all. Hip rotations are the start of that. This move lubricates the hip joint and helps the practitioner begin to assess the range of motion of each hip, as well as the ease of movement. As you rotate the femur in the hip socket, you will begin to notice where the body unconsciously resists, this is a huge clue as to where you will want to spend some time to help out the low back. Try it out with the instructions below and notice what you learn…
How to do Hip Rotations to ease the Low Back:
- Kneel by your partner’s knee
- First lift their heel with your bottom hand, then lift the knee with your top hand bending the knee.
- Scooch in as close to the other leg as you can.
- Tuck your elbows into your sides and begin to move your body in circles like a whirlpool.
- As your body moves, their leg will move.
- Explore their range of motion… as well as your own.
Benefits: Lubricates and loosens the hips for both giver and receiver. Nice core workout and hip opener for the giver, too!
Caution: Stay within prescribed range of motion for artificial hips. Be cautious with folks with Osteoporosis – do not take them to their full range of motion and make sure you are lifting the leg as you circle.
While it’s not as relaxing, you can totally do this one on your own. Lie on your back, bend one knee and take your leg in circles, exploring your full range of motion. This will loosen and lubricate your hip, making it a great warm up!
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