- A mat for comfort (optional).
Starting Position:
1. Sit on the edge of the chair or bench: Position yourself so that your feet are flat on the ground, with your knees bent at a 90-degree angle.
2. Posture: Keep your back straight and your shoulders relaxed. Your head should be in a neutral position, looking straight ahead.
Movement Instructions:
1. Lift one leg: Start by raising one foot slightly off the ground, keeping your knee bent.
2. Rotate the leg inward: Slowly move your raised knee towards the midline of your body. Ensure that only your leg is moving, while your upper body remains stable.
3. Hold the position: At the peak of the movement (when your knee is closest to the other knee), hold for a moment to engage the muscles.
4. Return to the starting position: Gradually return your leg to the starting position, ensuring control throughout the movement.
5. Repeat: Perform 10-15 repetitions on one leg, then switch to the other leg and repeat.
Tips:
- Maintain a steady breathing pattern throughout the exercise. Inhale as you prepare and exhale as you perform the movement.
- Focus on smooth and controlled movements to avoid any jerking actions.
- If you experience any discomfort, reduce the range of motion or take a break.
Cool Down:
After completing both legs, sit quietly for a moment to let your muscles relax. You may also perform gentle stretches for your hip muscles to enhance flexibility.
