Kneeling External Rotation

Positioning:
1. Start in a kneeling position on a comfortable surface, like a mat.
2. Your knees should be hip-width apart.
3. Sit back on your heels to create a stable base.
4. Keep your torso upright and your core engaged.

Movement:
1. Raise your arms in front of you to shoulder height, with your elbows bent at 90 degrees and palms facing towards each other.
2. While maintaining your upper body position, slowly rotate your hips to the left. Aim to pivot on your knees.
3. As you rotate, keep your feet flat on the ground and avoid shifting your upper body forward or backward.
4. Hold the rotation for a moment, feeling the stretch in the hip muscles.
5. Slowly return to the starting position and repeat the movement to the right.
6. Perform 5-10 repetitions on each side.

Tips:
- Focus on smooth, controlled movements to avoid strain.
- Keep your core tight throughout the exercise for stability.
- Adjust the depth of the rotation based on your comfort level.