Mojžíšová - mobilization exercise Frog

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
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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