This movement involves both internal and external rotation of the hip joint. As a combination movement involving mobility and lengthening of the hip musculature of the hip this exercise generates great bang for buck! The following videos demonstrate a seated and lying variation. Your Physiotherapist will advise which is most appropriate.
Supine
- 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
Seated
- Come into a sitting posture and take one limb in front of the body with a bent knee
- The ankle should be in line with the knee and the shin is parallel to the body
- Take the opposite limb to the side of the hip with the inside of the leg in contact with the floor
- Again the knee is stacked over the top of the ankle
- Using the hands over the front leg lean the chest forward whilst rolling through the sit bones
- Then take the hands behind you and rotate the legs into the opposing position
- Repeat as per Physiotherapist guidelines