SUPINE SCISSOR SLIDES
How To Perform Scissor Slides
Supine Scissor Slides are a great exercise that frees up the natural movement of the hips by engaging the adductors, abs, hamstrings and hip flexors to improve hip mobility and posture.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): hip flexors, adductors, hamstrings, abs/obliques
Equipment: wall and small theraball or foam roller
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Hook heels towards the floor to engage hamstrings, squeeze roller to slide knees up/down
Before starting:
Be sure to “pull down” with your feet, and not push, as that engages different muscles and makes the exercise less effective.
Lay on your back with hips and knees 90° with the ball or foam roller between the knees
Tuck your tailbone so that it is off the floor, but the lowr back should remain connected to the floor
Squeeze the roller and maintain that tension to slide the left knee towards the floor and the right knee towards the ceiling.
Hold for 2 seconds, then alternate between each side.
Ensure to have good breathing throughout and to move slowly with each rep.
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