Deep External Rotation Hold W/Bouncing

GOAL: Strengthen and tone the butt and legs. Support the pelvis. Ease SI joint pain and Pubic Symphysis Pain.

SET-UP: Seated

PROPS: Physio Ball, Theraband


DETAILS: Open your toes away from each other whilst keeping your heels together. Keep your toes where they are, push into the theraband and bring your heels out in line with the rest of the foot. Begin bouncing on the ball, keeping your feet grounded and apart, keeping your belly button into your spine and a feeling of lifting your pelvic floor up as you bounce. You should make the movement small to begin and slowly make it bigger. The work should be in the butt as the muscles work to stabilize the pelvis and keep the theraband stretched and feet apart.