How to Align Your Own Sacrum

1. Lie on your back, belly facing up. Bend your knees and bring the soles of your feet to the ground, hip-width distance. Make sure your feet are in the same plane. Walk your feet together and make sure your big toes touch each other, then walk them back out to hip-width distance.

2. Lift your knees to 90 degrees. Place one hand on the top of your thigh. With your other hand, grab behind your knee on the opposite leg.

3. Isometrically kick into the hand that's behind your knee, and push back into your hand that's on top of your thigh. You must keep your feet and hips even the whole time!

4. Hold the isometric contraction for 15 seconds. Switch your hands and repeat.

5. Bring your feet back to the ground. Place a block, foam roller or rolled up towel between your mid thighs. Isometrically squeeze in on the prop for 15-30 seconds. – Tessa Gurley

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Видео How to Align Your Own Sacrum канала Testosterone Nation