The hip rotation mobility exercise in a 4-point kneel position targets internal and external rotation of the hip joint in a controlled, supported posture. This drill helps reduce hip stiffness, improve joint range, and enhance movement coordination. It’s commonly used in rehab for hip pain, lower back issues, and for improving mobility in activities like walking, squatting, or running.
- Come into a 4 point kneeling position with the wrists underneath the shoulders and the knees underneath the hips.
- Maintain a bent knee as you use the target hip to press the foot up towards the ceiling and circle the knee around to return to the start position.
- Repeat in the opposite direction.
- Complete repetitions as prescribed by your Physiotherapist.