It should be possible to move each leg through a range of movement, in a smooth and controlled manner, without effort or strain.
Gluteus maximus and
rectus femoris in detail.
Engagement of these leg muscles is about feeling them contract and strengthen. Solid supports that correctly position the legs in relation to your Base-Line, 'aligning' the hip and knee joints.
Aim for balanced contraction of both muscles, left and right sides. In all positions.
Keeping it simple...
The gluteus maximus muscles are the largest muscles in the body.
The superficial muscle layer of the buttocks, overlaying several smaller muscles that are prone to pain-related syndromes.
"Buns of steel" - solid rocks anchoring your legs to your Base-Line.
Hands on buttocks. Feel these muscles contract and tighten.
Keeping it simple...
The rectus femoris muscles - like a strong pole down the front of each thigh.
Spanning the hip and knee joints, attaching to the pelvis (hip bone) and tibia (shin bone).
Put your fingers on the ridge of bone at the front of your pelvis/hip bone. Feel down the ridge. The rectus femoris attaches here.
Find the bony bump near the top of the front of your tibia (shin bone), then feel slightly above for the patellar ligament - a band of strong connective tissue leading to the kneecap. (bend and straighten your knee as you feel). As you contract your rectus femoris you should feel movement, your kneecap 'lifting'.
I describe it as pulling my kneecaps up.
Focus on the rectus femoris muscles engaging along their full length - solid and strong.
Find positions where you can feel some engagement of your gluteus maximus and rectus femoris muscles. Work from your positions of strength. If you are not used to using them, it will take time and practice.
You are healing from Base-Line outwards which should be your primary focus - stronger and longer - then move around to find a balance in the contraction of your left and right gluteus maximus and rectus femoris muscles. This may put you in to some asymmetric positions. A leg sticking out, an ankle turned...
Note with curiosity where you end up. - You are starting to feel the twists and kinks on your body when considering the rest of your body's position in relation to your Base-Line.
⇨ Your individual trauma pattern ⇨ your positions to find.
Once I had some connection to my Base-Line, working with my main leg muscles came next. Engaging my gluteus maximus and rectus femoris muscles by trying to pull my kneecaps up and contracting my big ass muscles. Shifting from leg to leg, feeling for some balance in left and right sides of these muscles. Walking like I'm on stilts (something I never 'got' before). Releasing my hips, little by little and gaining a bit more freedom to move each time.Back To Top
Movement should not be painful.
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