Creating Happy Hips, Legs, Knees & Feet all while lying down

In keeping with my theme of Self Care Practices for Physical, Emotional, & Mental Health in Challenging Times, I am sharing a safe, accessible, & effective sequence of very feel-good stretches that can be done either lying on the floor using a wall, or even more accessible, lying on a bed and using either the wall or headboard. These stretches, which lengthen & tone the legs, stretch the hips, and relax the body & mind, are quite commonly known, but I wanted to offer them out as further motivation that we do them often, because they are have so many benefits:

• Stretch & strengthen & tone the hips, legs, knees & feet: these are great to do after running, long periods of standing, gardening, or just sitting at the computer in a static position

• Stretch & relieve tension on the lower back: this is something we can all enjoy

• Relieve swollen feet, ankles, knees & vericose veins: raising the legs is very helpful to drain excess fluid back to the heart, and to take pressure off the veins

• Relaxing the hips & lower back allows for more connection to the pelvic floor muscles. While pelvic floor weakness is common, so is tightness and disconnection. These poses can deepen our body awareness to be able to connect more deeply to the very important floor of our core strength.

• Calm the mind, reduce stress, & can relieve symptoms of mild anxiety. Lying down with legs up supports return of the blood back to the heart, signalling the body to relax. Slow, mindful breathing reinforces this. Calming the nervous system has also been shown to be helpful for weight loss.

• Help to create a relaxed, but focused energy, making this a great midday break to help recharge

• I also include a foot exercise here which not only increases the suppleness of the foot, but also improves balance & corrects faulty alignment.

Here are a few important notes that apply to all of the stretches:

Neutral Spinal Alignment:
For all of the stretches, the spine, pelvis & head need to be aligned & comfortable. The tailbone needs to be on the floor or bed, and not curled up in a rounded position. If the lower back or hips are tight, move as far away from the wall as needed so that the tailbone is down and the spine is long. This may mean that for every pose, there needs to be an adjustment of the distance to the wall, and I advise that for good spinal health.
Also, the head & neck need to be aligned so that the chin is parallel to the ceiling, and the eyes can easily look straight up to the ceiling. If the neck is overly arched, place a pillow or towel underneath the head or neck.

Passive Stretching & Activated Stretching
For all of these stretches, once we are in the pose, we can either totally relax and focus on the breath and the weight of the body relaxing into the floor/bed, OR different muscles can be gently activated to target the stretch a little more specifically, and strengthen, especially the muscles of the knees. Both options are wonderful, and I do both depending on the circumstances. One option is definitely not better than the other, so please feel free to try it all out, and I will give instruction for both.
The activation is meant to be quite gentle and specific. When activating the muscles, be sure to keep the head and neck totally relaxed and heavy, the shoulders down, and the hips joints relaxed. In this way, we are educating the body how to isolate the effort to one particular place in the body (in this case it is in the leg muscles and the core), while relaxing other places in the body (head, neck & shoulders, lower back, hip joints). This can be very good for deepening body awareness and body control. Instead of the whole body either tensing or relaxing, we refine our ability to engage in one place, while relaxing in another, allowing us to be at ease while active throughout the day.

Body Awareness & Imagery
As I describe what is happening in the body during the stretches, see if it’s possible to sense it in the body . Static, held poses provide a great opportunity to deepen body awareness and connection. I often use an image to more simply convey what I am trying to explain (an image is worth 1000 words, as they say), and I encourage everyone to try embodying it to see how the body responds. The effect of an image can inspire a relaxation or connection that may be subtle, but often very powerful.

When I refer to the ‘sitting bones’, I mean the 2 bones at the bottom of the pelvis that we sit on (anatomically they are called the ischial tuberosities). Some muscles of the pelvic floor attach to the sitting bones. Other pelvic floor muscles attach from the pubic bone to the tailbone. I often suggest ‘widening the sitting bones’ to relax the glutes and the pelvic floor. It’s a subtle cue, but effective, and deepening the awareness of these muscles is the first step to strengthening them.

Breathing
In general, while stretching, I recommend breathing slowly and evenly, to bring the body and mind into a more harmonious state. This attention to the breath calms the mind and centers the attention.
I also recommend breathing into the lower back, glutes and hips, meaning that instead of letting the abdomen rise and fall freely with the breath, that the breath is more directed to the lower back, glutes and hips, encouraging the muscles here to release. On the inhale, imagine that the breath is travelling to all the spaces in between the muscles of the lower back, glutes, & hips, to unravel them, and on the exhale that these same muscles are releasing tension. We could imagine that the lungs are in the lower back, glutes and hips instead of in the chest.

*Notes for extra care: For those with sciatica or other nerve-related pain, or with hip replacements, the legs should not flex more than 90 degrees at the hip joint, so being farther away from the wall is recommended. These same people should place a pillow between the knees for the twist (2nd pose) to avoid the legs coming too close together. For some spinal conditions, twisting (the 2nd pose) is aggravating. If in doubt, speaking with a healthcare practicioner is always recommended before trying a new exercise.

The Sequence

Figure 4 Stretch

This pose, which stretches the piriformis muscle, a deep muscle in the glutes, can be very helpful ro reduce pain & discomfort from sciatica-like conditions. The glutes are tight in most all of us, especially if we spend a lot of time sitting, so I recommend this stretch for everyone.

To get into the lying down position, lay sideways and slide the pelvis into position, and then bring the feet onto the wall. Start with the legs bent at roughly 90 degrees with the feet on the wall - as though you are sitting on a chair (for those with spinal, nerve, or hip issues, please see ‘note’ at top of page). Cross the left ankle over the right knee, resting the ankle on the knee. Be sure to have the left ankle bone, and NOT the left foot itself on the right knee, so that the left ankle does not roll in. The left foot can be totally relaxed OR you can activate the foot by flexing it so the pinky toe side is pulling back towards the left knee (this increases safety for the left knee). With the right hand on the pelvis, check that the hip bones are even, so the pelvis is aligned, and the left hand can rest on the left knee.

Hold this position and breathe slowly, (see ‘breathing’ note at top of page) with the intention of spreading out the lower back and the back of the pelvis. Let the legs sink deep into the hips sockets, widen the sitting bones, and let the tailbone sink & spread into the floor. To deepen the stretch, bring the legs closer to the chest and hold behind the right thigh.

To activate the pose, exhale for a count of 5 as the left knee presses gently into the left hand, and the left hand resists, so no actual movement is produced. This is an ‘isometric’ contraction, meaning that the muscles turn on, but nothing moves. Inhale for a count of 5 and relax the left leg while the left hand gently presses onto the left knee, increasing the stretch a tiny bit in the hip. Repeat this activation 5x slowly. The whole time the shoulders stay down, the neck is relaxed, the sitting bones stay wide apart (not pinching together) and the breath is slow and full.

Hold the position for up to 1 minute on each side, and then repeat on the other side.

Supported Twist

Twists can greatly relieve lower back & spinal tension, however, if you have spinal issues, see the ‘note’ above regarding twists, and be gentle. I show 1 pillow here for the knees to rest on, but more may be needed if the lower back is stiff.

From the previous stretch, bring the legs together so knees and feet are touching (for those with hip replacemets, see ‘note’ at top of page and use a pillow between the knees). Open the arms wide on the floor and keep both shoulders on the floor as the legs slide on the wall to the left. Only go to where it’s possible to keep both shoulders on the floor, but the right hip WILL lift off the floor. Place a pillow (or 2, or 3) under the knees so it’s possible to relax in the pose. The knees and feet stay absolutely level to each other - so, often the top knee needs to ‘reach further’ so the knees line up, and the top foot needs to ‘pull back’ a little so the feet line up.

See notes on breathing at top of page. Although the lower back is lifted, we want to avoid ‘arching’ the back excessively - so keep some tone in the abdominals by gently pulling the navel to the spine, and focus the breath into the lower back and the hips. The shoulders stay on the floor in a relaxed way, and the neck is also relaxed. If it’s comfortable, the head can gently turn away from the legs. Hold the stretch for up to 1 minute. To come out of it, contract the abdominals strongly on an exhale, pull the navel to the spine, and return the legs 1 at a time back to center. Repeat to the other side.

Supported Bound Angle Pose

From the previous position, move closer to the wall (for those with hip replacements, see ‘note’ at top of page), but only go as close to the wall that a neutral spine can be maintained. For those that are quite flexible and have no hip issues, being right up against the wall is fine, as shown here, but it is NOT necessary.

Bend the knees and bring the pinky sides of the feet together (the outer edge of the feet). Flex the feet so the toes spread apart. The heels may or may not be touching the wall. Sink the legs deep into the hips sockets, widen the sitting bones, and let the tailbone sink to the floor. This will stretch the inner thighs, the groin, and the pelvic floor muscles. This position can be held passively, with slow, mindful breathing, for up to 1 minute.

To activate, place the hands on the knees, and exhale for a count of 5 as the knees press into the hands while the hands resist so no movement occurs (isometric contraction), then inhale for a count of 5 as the legs relax and the hands gently press into the knees to increase the range of motion a tiny bit. The hips, sitting bones, tailbone, and shoulders stay relaxed throughout the activation. Repeat up to 5x.

Supported Wide Angle Pose

From the previous position, straighten the legs out to the side. Remember that the tailbone needs to stay down on the floor in a neutral spine, so feel free to adjust the distance from the wall.

This inner thigh, groin, & pelvic floor stretch is wonderful held passively, with slow, mindful breathing, but it can also be activated. The first part of the activation is to engage the abdominals a little more than normal, so that the lower back sinks closer to the floor. Use the technique of ‘breathing into the lower back, hips, & glutes’ described at the top of the page, and keep the navel to the spine. This activation can take pressure off of the lower back. The second part of the activation is engaging the muscles in front of the legs, the quadriceps, which can in turn helps to further stretch the muscles at the back of the thigh, the hamstrings, AND it also increases knee safety & strength. Firm up the muscles at the front of the thighs, which fully straightens the knee (the kneecap should ‘pull up’ the thigh). Stay relaxed in the hips and the glutes. Flex the feet by reaching the heels away from each other and pulling the toes back towards the face, especially the pinky toe side of the foot). Maintain this gentle activation while breathing slowly & mindfully, still sinking the legs deep into the hip sockets, widening the sitting bones, sinking the tailbone to the floor, and keeping the upper body relaxed.

All the variations of this stretch can be held for up to 1 minute.

*I describe the action of the quadriceps more fully in my video ‘The #1 muscle you need to strengthen for healthy knees’. If you have knee issues, I recommend it.

Legs Together up the Wall

From the previous position, slowly bring the legs together, adjusting the distance from the wall if necessary so the tailbone is down. As in the previous position, this stretch, mainly for the hamstrings, at the back of the legs, can be held passively, OR it can be activated by engaging the abdominals & quadriceps. Engage the abdominals by gently drawing the navel to the spine, and breathe into the lower back, hips, & glutes. Engage the quadriceps by flexing the thigh muscles in the same way as in the previous pose, so the kneecaps are pulled up the thigh and the legs are actively straight, while keeping the hips and glutes as relaxed as possible. Visualize the thigh bones sinking deep into the hip socket with gravity, with wide sitting bones, a heavy tailbone, and a relaxed upper body.

The great thing about this pose is that the feet are visible. If possible, the legs are together, and the feet are flexed, with all 10 toes pulling equally towards the face, as though the feet would be evenly flat on the ceiling. We do not want the ankles and feet to roll towards each other, like a clam closing. Rather, imagine that a plate could be balanced flat on the feet. Reach the heels to the ceiling, so the ankle joint is engaged, but not gripping. Also be sure that the knees stay pointing straight ahead the whole time, which ensures that the leg bones are staying parallel in the hip socket.

Hold this position for up to 1 minute, with slow, mindful breathing.

Foot Exercise “Grabbing the Towel and Pulling it down”

This final exercise is working specifically with the feet, so if there is arthritis or other foot issues, I recommend gentleness. Personally, I do this exercise often, to keep my ankles, feet and toes strong, flexible and supple, which improves my balance and alignment. When we have control of our feet, as though they are our hands, we have a much better sensitivity & connection to the ground.

Step 1, as shown in the photo, is with the feet totally flexed. I described the details in the previous pose: The feet are aligned flat to the ceiling, ankle bones are close together, all 10 toes pull back evenly, the heels reach to the ceiling and we aim to soften the ankles, even though they are working. As stated in the previous pose, it is as though a plate could be balanced flat on top of the feet.

Step 2: the ‘high-heeled’ position is as though standing on tip toes. The ankle and foot are pointed, but the toes are still pulled back towards the face and spread apart.

Step 3: Fully point the feet and toes. The toes should not ‘crunch’, rather there should be the feeling of all 10 toes lengthening towards the ceiling, as an extension of the whole leg.

Step 4: “Pulling the towel from the towel dispenser’. This is the best image I know to describe this motion! The toes stay pointed, and actually DO curl as though thay have grabbed hold of an imaginary towel from a towel dispenser while the ankles flex back towards the face. The image is of pulling the towel down with the toes while still grabbing hold of it. Try to keep all 10 knuckles of the toes even, as well as the ankles - so there is no rolling in or out of the feet or ankles.

Step 5: flex the feet as though ‘letting go of the towel’, spreading the toes, ready to repeat the foot exercise again (this is the same as ‘step 1’).

This foot exercise can be repeated 5-10 times.

I hope this leaves everyone feeling long, strong, relaxed, & energized!

Once again, for more information about how to engage the quadriceps for knee health & strength, see my video “The #1 muscle you need to strengthen for healthy knees”. It provides good information about the anatomy and the biomechanics of the knee and its related muscles.