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Goal of the exercise:
- Stretching the muscles which move with legs in hip joint area
- Mobilization of the sacroiliac joint
- Mechanical massage in area of this joint
Mojžíšová - mobilization exercise Frog
Default position
- Lay on your stomach
- Stretch your arms out
Phase 1
- Bend on of your legs in 90 degree angle
- Stay in the position
Phase 2
- Rotate your knee to side
- Lay your inner side of the ankle on the mat
- Push your knee towards the armpit
- Stay in the position for 1-2 seconds
Phase 3
- Return slowly to default position
- Breath freely during the whole exercise
- Repeat the whole exercise
Exercise video tutorial
Common mistakes
- Lifting up the hips while bending the knee
- The movement is not made through bent knee
- Abnormal rotation of the pelvis and spine
How often to exercise
- 10-15 times on each leg, every day for 6 weeks
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