Hello, today
we're going to be exploring some different ways to move for the
knee and the legs and some gentle stretching in ways that
are hopefully a little bit unique. So let's dive in,
sitting on the front edge of the chair, and just straightening
that leg lifting that toe coming back up. This can be a tiny
movement, you can not lift the toe, explore what feels really
yummy for your body. just waking up that knee. If it feels a
little stiff, you might find that you start with a small
movement a few times. And then can slowly ease in
to more.
Take your time, explore
and keep breathing.
Just find a nice relaxed breath. Then we're going to take this
femur bone, upper thigh, rotate it in, lower leg rotates out on
the big toe and the inside edge of my foot. I'm gonna reach out
here,
see how that feels.
Again, only go as far as feels good. Feel free to hold it
somewhere. If there's a nice gentle stretch, that feels
really good and nothing too strong. Kind of notice if your
knee locks out or if it's soft and what feels good. Just do
that a few times, and kind of experiment with how much feels
good to you. breathing.
And if you're leg doesn't like that just
come out of it. No need to push that one, you can check in every
once in a while see if smaller movements it likes it or it may
already be kind of doing that movement a lot internally where
it's twisting that way. And so it might not want any more of
that. So it's totally fine. You don't it does not have to be
equal side decided does not have to be equal in and out. Just
keep playing with it and notice what feels good. And randomly
keep checking in. So now we're gonna take that femur bone the
other way, little toe side edge of the foot on that side. And
this is where I get the stretchy stretchy in my lower leg. But
everyone's different, you may feel stuff up in your hip,
ifferent parts of your leg dep nding on what you did the day b
fore. And again, just take it as small or as big as feels good. K
eping it gentle. And just f eling feeling
And breathing
the other leg.
And you might notice stuff feels really different on this side.
Or it may feel about the same. It's all good. We're just
noticing and exploring and come in
breathing.
You may want to try with different flooring for sliding.
You could also use a towel on a hardwood floor with your foot on
that towel to slide. lots of ways to play with that. And
we're going to come in. And same on this side. If it doesn't like
one of these directions, no need to force it. Just stick with the
way it likes. And then randomly check in
with both sides and adjusting the amount of movement. Good,
and now I'm going to show you the same thing on the
floor, which can actually feel quite different. So if you can
try both, see what you prefer, or whichever one is accessible
to you is just fine. This can be done in bed as well as on the
floor. So I'm just going to relax. Get my back comfortable.
Maybe a few pelvic tilts. Check in. And now same thing just
straightening out that leg if you want bring the toe back,
come back up. If straightening the leg feels like a lot of
tension and like it can't relax in this position. You can put a
pillow or a yoga block under your upper thigh or your knee to
make that more comfortable so that it can really get a nice
relaxing
gentle stretch here.
And again, you might feel it anywhere up and down the leg,
then we rotate out, that's pretty easy, flopped down there
on that little toe side of the foot. And moving in and out, you
can just totally let your pelvis relax into this. Or if you want
just a little gentle core, you can kind of keep your hips flat.
And notice how that kind of shifts how your leg moves. When
you activate
a little bit here,
play around with it, coming back up, so I'm gonna move my foot
out a little bit with a step and then drop it in and slide on
that big toe.
With all of this, I want
you to think more about exploring new movement. And what
feels good, more than trying to do exactly what I'm doing.
Notice what feels good to your body. Maybe there's some sort of
adjustment that is like, Oooo that feels amazing. Go for it
And just noticing where thing are stretchy. Where can I mov
maybe a little less to have i make sure it's a relaxin
stretch and not forced or pulle noticing if we're breathin
as we switch to the other side it can be easy when we're focus
ng to lose that breath. No ne d to force it. It's kind of
ool on the floor, is t at you can potentially feel y
ur ribs or your body moving int the floor as you breathe. If
ou want you can kind of check in with that, but kieep i
feeling good, not stressful. Same thing here. I let my pel
is Just relax. I'm gonna bri g that up a little bit. Either i
fine. Both it's gonna wo k stuff a little differently kin
of notice if it can be this cor area working or if your should
rs tighten up to bring you back What can you do to have it f
el a little more relaxed. Y u might notice a difference f
om side to side. come up s ep out drop in But agai
, you can just let everything lop to depends how much you
eel like expl
Spread out and stretch or stay in this position, roll around.
Take a breath All right.