Hip Exercise

Please see the cautionary notes on our Bodyworks page before continuing.

Please try the beginners and intermediate exercises first

 

Drill 1

 

  • Lift your left foot, and place it on the floor outside your right knee.  Sit up tall and check that your spine is vertical.

  • Place your right hand behind you, palm flat and fingers pointing away from you. Don’t turn your torso yet.

  • Lay your left palm on the outside of your left ankle. You will need to begin turning to do this.

  • Continue to turn and look over your right shoulder.

 

Before you settle, check that your spine is upright and that your rear hand is placed where it can give you the most support.  Finally, check that your head has turned horizontally and has not developed a tilt.

 

  • Look out of the right-hand corners of your eyes.

  • Settle and make room for a tiny little bit more rotation. Don’t rush.

  • Hold for 20 seconds.

  • Slowly return, head first, and relax for 20 seconds.

  • Repeat starting with the right foot.

 

Drill 2

  • Bring your left foot up beside your right knee. You need only one hand for this, so use the other one on the floor behind beside you to keep your spine tall.

  • Now use both hands to lift the foot over to the outside of your right knee.

 

Here is a major difference from the earlier version.

 

  • Lift your right arm up and over your left knee and lay the palm of the hand on the side of your left thigh, taking your left hand behind you to support your spine.

  • Turn your head to the left and look behind you.

  • Settle and make room for a tiny little bit more rotation. Don’t rush.

  • Hold for 20 seconds.

  • Slowly return, head first, and relax for 20 seconds.

  • Repeat starting with the right foot.