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- Stand side-on to a wall, with your unaffected side closest to the wall and positioned approximately 20–30 cm away.
- Place your forearm of the unaffected side against the wall lightly for balance.
- Place the hand of your affected side on your outer hip.
- Gently guide your pelvis toward the wall using the hand on the affected side, aiming to shift the hips underneath the trunk.
- Keep your shoulders upright and avoid leaning or twisting your upper body — only the pelvis should move.
- Pause briefly at the end of the shift. You may feel a mild stretch or pressure through the lower back or side.
- Return to the starting position with control.
- If symptoms begin to move out of the leg and centralise towards the back, continue gently. Stop if symptoms worsen.
- Complete repetitions as prescribed by your physiotherapist.
