The long thigh muscles connect the corner points of the hip bones to the inside and outside of the lower leg. When the lower legs are stabilized, these muscles can stabilize and/or control the hip bones. When the hip bones are stabilized, these muscles can stabilize or control rotation of the shin bones.
With long thigh muscle control you can improve control and stabilization of knee rotation as well as control and stability of your hip bone (and to an extent, your SI joints.)
The long thigh muscle program takes you through a series of exercises designed to help you activate and control these muscles.
- Hips and Pelvis 1.mp4 alias
- Hips and Pelvis 0 Introduction.mp4 alias
- Hips and Pelvis 1a Tailbone and Pubic Bone.mp4 alias
- Hips and Pelvis 1b Leg Lifts Led with Pelvis.mp4 alias
- Hips and Pelvis 1c Learning to Feel Pelvic Landmarks.mp4 alias
- Hips and Pelvis 1d Using Pelvic Landmarks For Stability.mp4 alias
- Hips and Pelvis 1e Front Triangle 1.mp4 alias
- Hips and Pelvis 1f Front Triangle 2.mp4 alias
- Hips and Pelvis 1g Chair Pose.mp4 alias
- Hips and Pelvis 1h Forward Bend and Notes.mp4 alias
- Hips and Pelvis 2.mp4 alias
- Hips and Pelvis 2a Stability Vs Moving.mp4
- Hips and Pelvis 2b ASICs and Sitting Bones.mp4
- Hips and Pelvis 2c Front Triangle.mp4
- Hips and Pelvis 2d Chair Pose and Standing Forward Bend.mp4
- Hips and Pelvis 2e Low Lunge.mp4
- Hips and Pelvis 2f Half Split.mp4
- Hips and Pelvis 2g Kneeling and Slow and Smooth Transitions.mp4
- Hips and Pelvis 2h Working Towards Front Splits.mp4
- Hips and Pelvis 2i Pigeon.mp4
- Hips and Pelvis 2j Seated Forward Bend and Wrap.mp4
- 0 4 0 0a 0 Shin Rotation Basics.mp4
- 0 4 0 0a 1 Shin Rotations with Forefoot Focus.mp4
- 0 4 0 0b Shin Rotations with Foot Awareness.mp4
- 0 4 0 0c Shin Rotations with Straight Knees.mp4
- 0 4 0 1a L Hip Shin Rotations Straight Knees.mp4
- 0 4 0 1b L Hip Shin Rotations Outer Inner.mp4
- 0 4 0 1c L Hip Shin Rotations Foot Note.mp4
- 0 4 0 1d L Hip Resisted Shin Rotations.mp4
- 0 4 0 1e L Hip Bent Knee Resisted Shin Rotations.mp4
- 0 4 0 1f L Hip Bent Knee Resisted Shin Rotation Notes.mp4
- 0 4 0 2 feeling the long hip muscles during resisted shin rotations.mp4
- 0 4 a0 why practice shin rotation and foot control.mp4
- 0 4 a1 1 basic hip bone movement practice.mp4
- 0 4 a1 2 basic hip movement adjustments.mp4
- 0 4 a1 3 basic hip movements and attenuating discomfort.mp4
- 0 4a Hip bone references 1 sacrum.mp4
- 0 4a Hip bone references 2 sacrum.mp4
- 0 0 1b 0 Hip Bone References, Pubic Bone.mp4
- 0 0 1b 1 Hip Bone References, ASICs.mp4
- 0 0 1b 2 Hip Bone References, Sitting Bones.mp4
- 0 0 1b 3 Hip Bone References, PSIC.mp4
- 0 4b 01 moving hip bones relative to knees intro.mp4
- 0 4b 02 moving hip bones relative to knees.mp4
- 0 4b 03 hip bone to knee single leg intro.mp4
- 0 4b 04 hip bone to knee single leg ASIC.mp4
- 0 4b 05 hip bone to knee single leg PSIC.mp4
- 0 4b 06 hip bone to knee single leg Pubic bone.mp4
- 0 4b 07 hip bone to knee single leg sitting bone.mp4
- 0 4b 08 hip bone to knee single leg knee straight.mp4
- 0 4b 09 hip bone to knee paired references intro.mp4
- 0 4b 10 hip bone to knee single leg hip crest and bottom edge.mp4
- 0 4b 11 hip bone to knee single leg front points and back points.mp4
- 0 4c 1 resisted pulling intro.mp4
- 0 4c 2 resisted pulling ASIC.mp4
- 0 4c 3 resisted pulling Pubic bone.mp4
- 0 4c 4 resisted pulling pubic bone note.mp4
- 0 4c 5 resisted pulling sitting bone.mp4
- 0 4c 6 resisted pulling PSIC.mp4
- 0 4c 7 resisted pulling notes.mp4
- 0 4d 1 resisted pulling straight leg.mp4
- 0 4d 2 resisted pulling note on congruency.mp4
- 0 4d 3 resisted pulling pyramid pose.mp4
- 0 4d 4 resisted pulling and fixing problems.mp4
- 0 4d 5 resisted pulling in lunge back of the thigh.mp4
- 0 4d 6 resisted pulling in lunge note.mp4
- 0 4d 7 resisted pulling in lunge front of the thigh.mp4
- sy-PE 3a 01 2 Single Leg Pelvic Front and Back Tilting.mp4
- sy-PE 3a 02 1 Single Leg Lateral Rotation.mp4
- sy-PE 3a 02 2a Single Leg Lateral Tilting asic psic.mp4
- sy-PE 3a 02 2b single leg lat tilt pubic bone sitting bone.mp4
- 0 4z centration using the long hip muscles.mp4
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Ideally the exercises (and explanations) in these videos make it as easy as possible for you to learn to feel particular muscles and control them.
For any of the exercises, the goal isn't perfection. Instead, it is getting a feel for a particular muscle or action. If you can feel it, you can then fine tune the way that you do it. And you can also then choose, given a particular context, whether the action is useful or not.
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