The hip wipers exercise involves controlled internal and external rotation of the hips, helping to improve joint mobility and dynamic control through the pelvis. It’s particularly useful for loosening stiff hips, enhancing rotational movement, and supporting rehab for hip, groin, or lower back conditions. This movement also helps reintroduce hip rotation in a safe, low-load environment.
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.