Vivian Grisogono


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Also called prone-kneeling side-curve, and 'cat's tail'.
Benefits: Mobilizes the side of the trunk, especially the lower back, and the muscles around the sacroiliac joint, side of the pelvis, hip and outer thigh.
The action is in a gravity-neutral range. The exercise helps to maintain and improve the tone and flexibility of the main trunk muscles, especially latissimus dorsi and the hip abductor muscles. 
Position: On all fours, rest your weight on your hands, knees and shins.
Movement: Place one leg out to the side away from you, keeping your toes in contact with the ground; turn your head sideways to look at your foot, keeping your neck in line with your body; swing your leg round behind you, behind your other foot, keeping your toes in contact with the ground, and turn your head to that side at the same time. Repeat these movements three times, smoothly and without stopping. Then do the same set of movements on the other side.

Note: Avoid pain. Keep your head in line with your body, don’t lift it or let it drop. Keep the movement free and easy, don’t force it. Breathe normally. If your knees hurt, use a soft cushion under them; if this doesn’t help, don’t do the exercise.
Repetitions and frequency: Repeat the sequence 6-10 times, 2 times a day
After injury: Can be done as soon as pain permits after injury involving the sacroiliac joint or hip. Also useful following injury to the outer thigh and the iliotibial tract.