Hip Activation & Stretch

⚙️ Required Equipment:

Exercise Ball or Soft Platform (for the back foot)

Stick (or dowel/broom handle) for support and stability

🧍 Starting Position:

Assume a unilateral stance (split stance), facing forward relative to the exercise area.

The back leg's foot is placed on the soft platform or exercise ball, with the knee bent (this is the leg being addressed for the anterior ilium tilt).

The front leg is stable, weight-bearing, and tense (actively engaged).

📐 Position Adjustment:

Maintain a neutral spinal position.

Actively stretch the front surface of the thigh (quadriceps/hip flexors) of the leg on the platform.

Simultaneously, promote internal rotation of the femur in the leg on the platform.

The hand on the side of the front leg should press into the stick for balance.

🤸 Execution of Movements:

Pull and Tension: Perform a pulling motion (pulling the hips under you) and tense the gluteal muscles of the back (platform) leg.

Control: Control the speed and force, maintaining continuous tension throughout the movement.

Posture: Keep a stable posture and maintain tension in the core/body.

🔒 Pelvic Fixation:

If you begin to feel excessive hip flexion (cramping in the front of the hip) on the back leg:

Maintain a neutral pelvic tilt (do not let it tilt more forward).

Shift the pelvis backward slightly to ease the intensity.

Adjust the angle of knee flexion on the back leg to influence the intensity of the quadriceps stretching.

🧐 Control over Knee and Pelvis:

Maintain control over the knee on the front leg (preventing collapse inward or outward).

Avoid excessive rotation of the pelvis during the exercise.

🔚 End of the Exercise:

Pay attention to the sensation of stretching and gluteal activation.

Ensure constant control of the abdominal muscles (core engagement).

Slowly return to the starting position to complete one repetition.

⏱️ Duration and Repetitions:

Perform 15 to 20 repetitions on each side.