The 4 Hour Body Reversing Injuries: The Egoscue Method (Page 3 of 4) in pdf

The 4 Hour Body Reversing Injuries: The Egoscue Method Page 3

V. Supine Groin Progressive in Tower Duration 25 minutes each side

Description

1. Lie on the floor with one leg up over a block or chair, bent to 90 degrees (in the illustration, the right

leg). Your arms should be out to your sides at 45 degrees, with palms facing up.

2. Place the other foot in the boot used with the tower.

3. Place your booted foot on the tower, starting at the lowest level and moving it up until an arch begins to

form in your lower back. This is the level where you will complete your first 5 minutes.

4. Hold until your back is flat on the floor. Pay more attention to the flattening of your back than the

specified time.

5. After 5 minutes, lower your foot one level on the tower and again hold.

6. Continue this until your leg is extended straight out on the lowest level.

7. Switch legs and repeat the entire sequence.

Va. Alternative: Supine Groin on Chair

This is a far inferior version of the supine groin progressive, as it’s not progressive, but it’s more convenient.

Description

1. Tie a sweatshirt or pair of sweatpants around a chair or door knob.

2. Set a small chair or table, approximately knee height, next to the set-up from step 1.

3. Suspend the heel of one leg in the sweatshirt or sweatpants and rest the other leg on the chair or table.

Hold for 10 minutes.

4. Repeat on the opposite side.

The 4 Hour Body Reversing Injuries: The Egoscue Method Page 3