AUTONOMIC NERVOUS SYSTEM organization and functions
Hips, knees, and feet online presentation
1. Hips, Knees, and Feet
References:
Ortho-Bionomy; A path to Self-Care. By Luann Overmyer
Acupressure’s Potent Points. By Michael Reed Gach
Atlas of Skeletal Muscles. By Judith & Robert Stone
Anatomy of Movement. By Blandine Calais-Germain
2. High Hip assessment
• Find the lateral most top of pelvis. Find the
midline of the side body. Place your thumbs in
at a right angle and notice which hip is higher.
It helps to use your belly button as a guide
and imagine a straight line from one thumb to
the other. Is the line level?
3. Q.L. Release
• -Lay on your side with the high
hip up towards the ceiling; knees
are bent. Place a pillow under
your head. Make sure that your
head shoulders and hips are in
line. Don’t let your upper body
curl in.
• - Place a stool or chair behind
you. Gently roll back and place
your top calf on the seat of the
chair behind you. Let your top
elbow slide back. Let your upper
buttock fall back towards the
floor but don’t actually touch the
floor.
• - Relax here for 1-2 minutes
breathing deep into your belly.
Overmyer, p.46
5. Assess Hip Rotation
• Hip Rotation: Place thumbs perpendicular to
the top of the pelvis at the mid-point of the
side body. Then run your forefinger down the
ridge of the pelvis until you reach a small
boney crest or bump called the A.S.I.S.
(anterior superior iliac spine.) Notice if one hip
is rotated forward (anterior rotation) or back
(posterior rotation).
6. -Find the hip rotation indicator points and notice if they
are tender. Work with the most tender hip first.
(Overmyer, p.36)
7. Correction for Posterior hip rotation
• Lie on your belly and
bring the knee of the
knee out to the side like
a frog. Make certain it is
a comfortable position.
Lay here relaxed &
breathing into the belly
for 1-2 mins.
• (Overmyer, p.38)
8. Correction for Anterior hip rotation
• Come to the corner of the
bed with the rotated side
closest to the bed. Come
forward so the top of
your thigh is on the bed
and keep your shoulders
over your hips. Make sure
this position is
comfortable. Relax here
breathing into your belly
for 30 seconds-1 min.
• (Overmyer p.39)
9. Side Saddle Somatics
• Sit side saddle with knees pointing to
the front (you may place a folded
blanket or pillow under the front
thigh and hip). Place your hands on
your hips. Rock your tail bone to the
back wall Inhale. Exhale: tuck your
tailbone under. Repeat 10-12 times
moving with your breath!
• Place your hand on your side thigh.
Inhale: roll your thigh down so that
your fingers roll down toward the
ground. Exhale: return to starting
position. Repeat 10-12 times.
• Repeat both exercises on the other
side.
• March in place slowly 10 times.
11. Tennis Ball Gluteal Release
• Lay on your back with your feet on the floor and place a tennis ball
in the middle of each buttock even with (but not on) your tailbone.
Breathe and relax here for 1 min.
• Slowly bring your knees into your chest and draw 5 large circles
with your knee caps. Circle in the opposite direction too.
• Slowly take the knees in opposite circles like an old fashion egg
beater 5 times. Then switch directions.
• Place the feet on the floor & bring the soles of your feet together
and let your knees fall open. Breath here for 1 min.
• Then take your legs out straight on breath here for 1 min.
• Then bend your knees keeping your feet on the floor and scoot your
hips toward the top of your matt rolling those tennis balls up ½ and
inch toward the top of the pelvis.
• Repeat the entire sequence in this position.
12. Iliopsoas
Stretch
• -Crescent lunge
with back knee on
the floor. (If you
had an Anterior hip
rotation then
stretch the affected
leg back 2 times.
Example; right leg
back, then
left, then right
again)
13. Assess the Alignment of your Feet
• Stand as you normally
do and look down at
your feet. Notice their
alignment. Are they
turned out to the side
(like a duck)? Do they
turn in (pigeon toed)?
Are they parallel to
each other? Maybe 1
foot points out and the
other is turned in.
14. Reeducation Exercise for your Feet
• Walk for 1 minute exaggerating your
misalignment. So if, for example, your feet are
turned in (pigeon toed) then walk with them
really turned in a lot.
• Next, walk with your feet parallel for 1 minute.
Then forget about it and walk as you normally do.
Repeat this simple exercise throughout your day.
*Forgetting about it is an important step. We
don’t want to force a correction because that is
not sustainable. The body needs to integrate this
new pattern of alignment at a functional pace.
(Overmyer, p.51)
15. Balance; Side to side
• Stand with your feet parallel
and hip distance apart.
Slowly shift your weight
from one side to the other.
Notice which side feels
most comfortable and shift
your hips to that side. Hold
for 30 seconds and then
move back to the center.
Recheck your balance from
side to side and notice if
you feel more stable.
(Overmyer, p.53)
16. Balance; Front to Back
• Start in the same position
and shift your weight
backward and forward.
Do you feel more
comfortable with your
weight in your heels or
your toes? Hold the most
comfortable position for
30 seconds. Shift back to
the center and recheck
your balance forward and
backward. (Overmyer
p.53)
17. Hip Circles
• Slowly roll your hips around in a
circle. Be mindful to notice any
catching or discomfort. When you
find these spots stop and move to
the position directly opposite
(which should be more
comfortable) hold this position
for 15-30 seconds and then rotate
your hips around and recheck. If
the discomfort is still there, then
stop the movement directly
before the catch and hold here
for 15-30 seconds. Continue to
mindfully roll your hips and make
corrections until the movement is
smooth and comfortable.
(Overmyer, pp.54-55)
19. Assessing Alignment of your Femur
• Sit in a chair with your feet on the
floor. Look at your Quads (thigh) and
notice if they look round or flat. If
you tend to rotate your thigh out to
the side (external rotation) then the
Quads will appear flatter. If your
thigh turns in (internal rotation) then
it will appear rounder. Compare your
thighs is one more flat than the
other? Next, rock your thigh and
knee to the outside then the inside.
Use your hand to exaggerate the
internal and external rotation and
notice which direction is most
comfortable for you. Check both legs.
If you experience any pain or
discomfort in the hip socket or
leg, then use the following isometric
exercises to ease movement.
(Overmyer, p.61)
20. Isometric Flat Thigh Release (thigh prefers
to move AWAY from the midline of the
body)
• Begin with your thigh and
knee externally rotated (out
the side). Place your opposite
hand on your inner thigh.
Gently press your leg into your
hand and your hand into your
leg for 10 seconds (the thigh is
attempting to move in toward
your midline and the hand
resists). Initiate this movement
from your hip socket. Release
the pressure and place your
hand on the outer thigh. Use
your hand to move your thigh
toward the midline (follow
through). (Overmyer, p.62)
21. Isometric Round Thigh Release (thigh
prefers to move TOWARD the midline)
• Begin with your thigh and
knee rotated in towards the
midline. Place your opposite
hand on the outside of your
thigh. Initiate movement from
your hip socket and GENTLY
press your leg out to the side
while resisting the movement
with your hand for 10 seconds.
Then release the pressure and
put your hand on your hand
on your inner thigh. Use your
hand to press your thigh out to
the side for the follow through
(external rotation).
• (Overmyer, p.63)
22. Strengthening Isometric for Flat Thigh
(external rotation)
• Begin by sitting in a chair. Place
the ankle of the affected thigh on
the opposite knee. Place the
opposite hand on the rotated
leg’s knee. This hand will create a
very slight resistance as you
gently press this leg toward your
midline. Hold for 10 seconds then
release the pressure and use your
hand to pull your passive thigh
into your midline. *It is Very
important to initiate this
movement at the top of your
femur. If you just press your knee
up with too much power you may
end up reinforcing the old
movement pattern.
(Overmyer, p.65)
23. Strengthening Isometric for Round
Thigh (internally rotated)
• Cross the ankle of the internally
rotated leg on the opposite knee.
Place your hands on the outside
of the affected knee and pull it
into your midline. Focus on the
top of the femur, deep in the hip
socket, of the raised leg. From
this point gently rotate externally
which will press your knee
outward. Use your hands to
gently resist this movement. Hold
for 10 seconds then release the
pressure. Use your hand to
passively move your knee out to
the side. (Overmyer, pp. 66-67)
24. Tension in calves and hamstrings can lead
to and/or exacerbate low back pain.
25. Hamstring Release (Do this Before
Stretching)
• Either begin by sitting on the edge of
a chair or resting your knee or ankle
on a stool while standing. Place your
hand on your hamstring and gently
move the muscle down towards your
foot and then up towards your pelvis.
Notice which direction feels most
comfortable or which way the tissue
glides the easiest. Move to the
easiest position and hold for 30
seconds.
• Next move the muscle towards the
other leg and then away. Notice
which position feels easiest and hold
for 30 seconds. Next try the diagonals
and hold for 30 seconds. Repeat on
the other leg. (Overmyer, pp69-70)
26. Release the hamstrings:
• Lay on your back with one leg up. Place a strap
behind your calf. Keep your leg straight and
pull your strap into your face as you lower
your leg. Let the resistance of the strap be just
enough to prevent movement without causing
strain. Hold of 6-10 seconds then release you
leg down to the ground. Repeat 3 times and
then switch to the other leg
27. Softball Calf Massage
• Sit on the floor with your legs stretched out in
front of you. Place a soft ball under your lower
calf. Roll that ball from side to side and then just
work your way up your calf toward your knee.
When you find a tight and tender spot then hold
for several breaths relaxing into the ball. Circle
your ankle 4 times clockwise and 4 times counter
clockwise. Then continue massaging up your calf
by rolling that softball. When one leg is complete
then switch to the other calf.
32. Easy Kneecap Release
• Sit on the floor with your legs out in
front of you and your back supported
in a slight recline. (This exercise is
very similar to the hamstring
release). Gently push your kneecap
(patella) toward the other leg and
then away from it to the outside.
Notice which direction moves easiest
and is most comfortable. Hold the
kneecap in this comfortable position
for 30 seconds. Release and recheck
your kneecap for ease of movement
in both directions.
• Next move your kneecap up toward
your hips and then down toward your
feet. Move in the direction of ease
and hold it for 30 seconds. Release
and recheck for ease of movement.
• Then check for ease of movement
along both diagonals.
(Overmyer, pp.72-73)
33. Master Knee Release Position for Tender Points
on the Inside of the Knee
• Check for tender points on the inside of
the knee (medial), right above and below
the head of the tibia where it joins the
femur. Rest the affected ankle on the
opposite knee. Lightly rest your fingertips
on the tender points to monitor them for
a softening of the tissue and/or a slight
pulsation. Place your other hand on your
heal and softly torque your heel toward
your knee. Experiment with bending the
knee more or less or slightly lifting the
ankle to attain maximum softening or
release pulsation at the tender points. You
will know when you’ve found the best
position because there will be less pain or
tenderness and the tissue will soften
around those points. Once you have found
that sweet spot slowly compress from the
torque heel toward the knee and hold for
30 seconds. Come out of this position very
slowly so you don’t reintroduce the tight
holding pattern. Repeat on the opposite
knee if applicable. (Overmyer, p.74)
34. Master Knee Release Position for Tender
Points on the Outside of the Knee
• Sit with the affected leg out in front
of you. Bend your knee up with your
foot on the floor. Bring your foot
slightly out to the side and let your
knee gently fall toward the midline,
so your knee points in and your foot
points out. Place your fingertips on
the tender points on the outside of
the knee to monitor for softening or
a pulsating release in the tissue.
Grasp the top of the knee and pull
the skin toward the tender points on
the outside and hold for 30 seconds.
Release and check for tender points
posterior (behind) or below (inferior)
the head of the fibula (the bone on
the outer side of the shin). If you
have these tender points then
continue to the Fibula Release.
(Overmyer, p. 75)
35. Fibula Release
• Sit with your knee bent and your
foot on the outside of your hip.
Press the head of the fibula
toward the front of the leg and
back. Find the position of greatest
ease. With your other hand
contact the lower head of the
fibula at the malleolus (that big
bump on the outside of your
ankle) and push it toward the
front of the ankle and then back.
Find the position of greatest ease
and hold these two positions
simultaneously for 30 seconds- 1
minute. (Overmyer, pp.76-77)
36. Knee Rocking for Integration
• It is very important to do this
exercise after all the knee
releases to recalibrate the
alignment of your
ankles, knees, and hips. Lie on
your back with your knees bent
and your feet hip width apart.
Move slowly with your breath
and initiate the movement from
your knees. Exhale and rock your
knees to one side, staying within
your range of comfort. Inhale
back to the center. Then exhale
and rock your knees down to the
other side. Inhale back to the
center. Continue this rocking for
30 seconds- 1 minute.
(Overmyer, pp77-78)
37. Knee Circles
• (This exercise is similar to the hip
circles.) Stand with your knees
together and slightly bent. Place
your hands on your knees and
circle both knees in the same
direction. Notice if there are any
tight spots or a catch in the
movement. Move your knees to a
position opposite the painful spot
and hold for 5-20 seconds.
Recheck by circling your knees in
both directions. If the catch is still
there then move to the position
just before the tight or tender
spot and hold for 5-20 seconds.
(Overmyer, 78-79)
39. Ankle Release
• Sit and hold your ankle in
your lap. Slowly circle
your foot around and
notice any spots that are
tight or uncomfortable.
Point your toes in the
position directly opposite
the tender spot and
gently compress toward
the joint for 10-30
seconds. (Overmyer, pp.83-84)
40. Sprained Ankle Release
• This is a subtle exercise that requires
listening carefully to your ankle and
the lightest touch. Place your hands
or fingertips on the injured ankle.
Gently move the skin in the direction
of most ease. You must experiment in
all directions up-down, side-side, and
even slow twists or rotating the skin.
Find the direction of ease and hold
for 10-20 seconds or until you feel a
softening or release of tension. Once
the skin has released then explore
the direction of ease in the
underlying tissue. When the tissue is
released explore tiny movements in
the ankle and foot. Then move on to
the next spot. Be patient and explore
all the areas of injury. (Overmyer, pp.
84-85)
41. Dropped Metatarsal Release
• If the head of the
metatarsal (where it meets
the toe) has dropped you
will feel a tender bump
under the ball of the foot.
To correct this, lift the tip of
that toe up and gently
compress the toe back
toward where it meets the
foot. Hold for a minute then
release by slowly pulling out
on the toe, giving it a gentle
stretch. (Overmyer, p.94)
42. Big Toe Release
• If there is tenderness at
the base of your big
toe, then rotate the toe
toward the tender point
and compress the toe in
toward your foot. Hold
the compression for 30
seconds- 1 minute and
then release by gently
stretching the toe out
away from the foot.
Recheck to see if the
tenderness has gone.
(Overmyer, p.95)
43. Tennis Ball Foot Massage
• Just like it sounds, roll a tennis ball under your
foot. Really get into the arch and find any
tender points and work them out.