To perform a lying hip rotation, cross one ankle over the opposite knee while lying on your back with knees bent, and then gently rotate the hip in and out.
Here's a breakdown of the steps:
- Starting Position: Lie on your back with your knees bent and your feet flat on the floor.
- Cross Your Ankle: Cross one ankle over the opposite knee. This creates a figure-four shape with your legs.
- Hip Rotation: Gently rotate your hip outwards and inwards. You should feel a stretch in your hip. Focus on a controlled and smooth movement.
- Repetitions: Repeat the rotation for a desired number of repetitions on one side.
- Switch Sides: Switch legs and repeat the exercise on the opposite side.
Important Considerations:
- Listen to your body: Stop if you feel any pain.
- Controlled Movement: Avoid jerky movements. Focus on a slow and controlled rotation.
- Breathing: Breathe normally throughout the exercise.
- Purpose: This exercise is good for improving hip mobility and flexibility.
