Hip mobility exercises
Standing hip rotations (supported)
Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep pelvis still, do not let pelvis rotate or move side to side
Standing hip rotations (double leg, supported)
Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep pelvis still, do not let pelvis rotate or move side to side
Standing hip rotations (unsupported)
Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep pelvis still, do not let pelvis rotate or move side to side
Standing hip rotations (double leg, unsupported)
Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep pelvis still, do not let pelvis rotate or move side to side
Standing leg swings
Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: raise the supporting leg onto a block or step so that there is enough clearance for the swinging leg. It is useful to place you hand onto something solid to help you balance (in this video the right hand is obscured, but it is in contact with the wall for balance). Keep pelvis and back still, aim to move only through the hip joint