Seated Leg Lift (S1)
Flow
Sit holding the WAV with an underhand grip at the outer bands. Bend your elbows to bring the WAV to your chest at a distance that allows for quality movement. Lift one foot off the ground while maintaining equal weight in your sitz bones. Slowly lower the foot. Repeat this pattern with the opposite leg. Increase your speed, alternating sides at the pace of a march.
Focus
Sense the co-contraction of the gluteal rotators and lateral stabilizers of the pelvis to promote eccentric control necessary for everyday movements and walking.
Cues
VERBAL: Feel the connection of your feet to the ground and your pelvis to the surface beneath you allowing you to lengthen your spine towards the sky.
BE MINDFUL: Not to hold your breath or lean to one side. * Is the WAV fluid staying centered and balanced as you lift your leg? * As you gain confidence, notice how you maintain the connection to your core as your legs move freely.
WAV INTERACTION: Consider the WAV a lever to assist or challenge your dynamic stabilization.* Keep calm and quiet.
Common Compensations
- Decentration - Thoracolumbar Junction
- Elevated/Adducted Scapula/Shoulder Girdle
- Decentration - Pevlic Region
- Abberant Weight Shifting
| Flow | Focus |
|---|---|
|
Sit holding the WAV with an underhand grip at the outer bands. Bend your elbows to bring the WAV to your chest at a distance that allows for quality movement. Lift one foot off the ground while maintaining equal weight in your sitz bones. Slowly lower the foot. Repeat this pattern with the opposite leg. Increase your speed, alternating sides at the pace of a march. |
Sense the co-contraction of the gluteal rotators and lateral stabilizers of the pelvis to promote eccentric control necessary for everyday movements and walking. |
| Cues | Common Compensations |
|---|---|
|
VERBAL: Feel the connection of your feet to the ground and your pelvis to the surface beneath you allowing you to lengthen your spine towards the sky. BE MINDFUL: Not to hold your breath or lean to one side. * Is the WAV fluid staying centered and balanced as you lift your leg? * As you gain confidence, notice how you maintain the connection to your core as your legs move freely. WAV INTERACTION: Consider the WAV a lever to assist or challenge your dynamic stabilization.* Keep calm and quiet. |
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