Lying Down Hip Internal and External Rotation
Starting Position:
1. Lie down on your back on the mat with your knees bent and feet flat on the ground.
2. Keep your arms relaxed at your sides or place them gently on your abdomen.
Movement:
1. Internal Rotation:
- While keeping your knees bent, lift your feet off the ground so that your shins are parallel to the floor.
- Slowly allow your knees to drop towards each other, performing a controlled internal rotation of your hips.
- Hold this position for a moment, feeling the stretch in your hip joints.
2. External Rotation:
- Return your knees to the starting position (shins parallel to the floor).
- Now, allow your knees to move away from each other, performing a controlled external rotation of your hips.
- Hold this position for a moment, feeling the stretch on the outer sides of your hips.
Repetitions:
- Perform 10-15 repetitions of internal rotation followed by 10-15 repetitions of external rotation.
- Rest as needed between sets.
Tips:
- Move slowly and gently to avoid straining your hips.
- Focus on controlled movements and proper alignment.
- Keep your core engaged to support your lower back throughout the exercise.
Cool Down:
After completing the exercise, extend your legs and relax in a lying position for a few moments, allowing your hips to release any tension.
