1. Starting Position:
- Lie on your back on a flat surface like a mat or carpet.
- Bend your knees and keep your feet flat on the ground, hip-width apart.
- Place your arms by your sides or rest them on your stomach for stability.
2. Movement:
- Slowly lift your right leg out to the side while keeping your knee bent. Make sure to engage your core to maintain balance.
- Raise your leg just until it’s parallel to the ground or comfortable for you, avoiding any excessive strain.
- Hold this position for a moment to feel the stretch in your hip.
3. Return:
- Bring your right leg back to the starting position, placing your foot flat on the ground.
- Repeat the same motion with your left leg, lifting it out to the side while bent at the knee.
4. Repetitions:
- Perform 10-15 repetitions on each side, alternating between legs.
- Make sure to keep your movements controlled and deliberate.
5. Breathing:
- Inhale as you lift your leg and exhale as you lower it back down.
Tips:
- Focus on using the muscles in your hips and thighs, rather than relying on momentum to lift your legs.
- If you feel any discomfort in your lower back, adjust the position of your legs or use a cushion under your lower back for support.
- Keep your head and shoulders relaxed on the floor throughout the exercise.
