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Swivel Hips

The purpose of this exercise is to stretch the surrounding muscles of the hip, which are causing it to be tight, it also brings more movement to the joint.  When you perform this exercise you should be feeling a stretch, not pain. If you are stretching to one side and feel pain in either the back or knees, then don’t push any further. You should always perform an exercise to the point before pain begins.

Phase 1

  1. Lie on the floor, flat on your back, knees bent, legs and feet together, with your hands by your side or on the lower part of the rib cage.
  2. With the feet anchored to the floor, slowly move your legs from side to side for 10 deep breaths, making sure you keep the upper back on the floor,
  3. Move side to side again, except this time the lower leg is responsible for lifting the upper leg. Then, when you get over to the other side, again the lower leg does the lifting. This makes sure you only use the specific muscles needed for a specific task.

Phase 2

  1. Lie on the floor, flat on your back, knees bent, legs spread shoulder width with your hands by your side or on the lower part of the rib cage.
  2. From this position move both legs over to the left so that your left knee is touching the floor and your right knee is touching the sole of your left foot
  3. Keeping the feet in the same place, move both knees over to the right side, so that your right knee is on the floor and your left knee is touching the sole of the right foot.
  4. Keep moving in this way for 10 deep breaths.

Phase 3

  1. Lie on the floor, flat on your back, knees bent, legs spread shoulder width with your hands by your side or on the lower part of the rib cage.
  2. From this position move both legs over to the left, so that your left knee is touching the floor and your right knee is touching the sole of your left foot.
  3. Now place the left foot on top of the right thigh.
  4. Slowly use the right leg to pull both legs to the right, once there the left leg brings both legs back again.
  5. Repeat for 10 slow deep breaths.
  6. From the original position, move to the right side so that you’re right knee is on the floor and your left knee is touching the sole of the right foot.
  7. Place the right foot on top of the left thigh.
  8. Slowly use the left leg to take both legs over to the left. Once there, the right leg takes the legs over to the right.
  9. Repeat for 10 slow deep breaths.

Phase 4

  1. Lie on the floor, flat on your back, knees bent, legs spread shoulder width with your hands by your side or on the lower part of the rib cage.
  2. Try to get your right knee to the ground near your left foot moving inwards, whilst your left leg stays upright.
  3. Slowly turn the left leg inwards and toward the ground near your right foot, whilst the right knee stays up.
  4. Alternate repeatedly for 10 slow deep breaths.