Hip Hike

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      Lying on your back with legs straight, arms relaxed at your sides with palms up, begin to breathe slowly feeling your lower back expand to the sides and towards the floor.

 

• bend your left knee and place your left foot on the floor

• hike your left hip up toward your left shoulder

• drop your left shoulder down toward your left hip

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      Sense and feel the muscles along the side line (Touching the shortened muscle with your fingers helps feel the muscle. For this movement touch your side just below your ribs and above your pelvic bone.

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Tighten:  Feel all your side muscles. Gently try to tighten these muscles.  

Focus:    Concentrate on these tight muscles. Hold this mental connection                       with the muscle 

Release: Slowly, very slowly relax the muscles you are focusing on. As the                     muscles relax allow your shoulder and leg to return to a                                     neutral position 

Pause:    Take a few slow breaths. Sense and feel what you have done.   

               Let your brain save this experience.

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Repeat this 3 times

Repeat with opposite knee and arm

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