Alternating Lying Foot Opener
Improve hip mobility with alternating leg movements while lying down. A gentle exercise to start or end your routine.
Muscle Groups
Primary
Secondary
Instructions
Lying Alternate Feet Open and Close Hips
Positioning
1. Lie Down: Start by lying flat on your back on a mat or comfortable surface.
2. Body Alignment: Keep your body straight, with your legs extended and arms resting flat alongside your body.
3. Head Position: Your head should be in a neutral position, looking up at the ceiling.
Movement
1. Feet Position: Begin with your feet together and toes pointed.
2. Open Your Feet: Slowly and gently, open your feet outward, away from each other, while keeping your legs straight.
3. Close Your Feet: After a brief pause in the open position, bring your feet back together by closing them.
4. Repeat: Continue this movement for the desired number of repetitions or time. Aim for controlled and smooth motions to engage your hips effectively.
Tips for Beginners
- Breathing: Inhale as you open your feet, and exhale as you close them to maintain a rhythm.
- Comfort: If you feel any discomfort in your lower back, consider placing a small pillow or cushion under your head for support.
- Focus: Concentrate on engaging your hip muscles throughout the exercise.