Standing Hip Rotation at Wall (exercise classification:advanced)
Equipment: none
- Start by standing very close to wall
- You can then either…
- Keep your hip underneath you (neutral or not bent) and bend your knee that is closest to the wall to a 90 degree angle
- Bend your hip and knee of the leg closest to the wall 90 degrees (HARDER)
- IF you want to work on mobility & flexibility:
- Keep your hip bones facing forwards and outside of your thigh touching the wall
- Slowly move your foot away from the wall, moving from the hip socket (not your whole pelvis), then bring it back to touch the wall
- IF you want to work on strength:
- Push your foot and the outside of your lower leg into the wall as if you were trying to push “through” the wall as you stand tall and hold for 3-5 seconds then relax. The outside of your thigh should touch the wall the entire time.
- Try not to let your back round or arch excessively as you do this.
- Breathe throughout the entire hold.