Alternating Chair Seated Hip Swirl

Seated Alternate Hip Swirl on a Chair

- Optional: a yoga mat for comfort

Positioning

1. Sit on the Chair: Find a sturdy chair and sit down with your feet flat on the floor, hip-width apart. Make sure your back is straight and your shoulders are relaxed.
2. Hand Position: Place your hands on the sides of the chair for support.

Movement Instructions

1. Starting Position: Begin with your legs extended in front of you, knees slightly bent if that feels more comfortable. Your arms should remain stable on the chair.

2. Hip Swirl:
- Lift one leg off the ground and slowly move your knee outward to the side, creating a small circular motion with your hip.
- As you swirl your hip, keep your torso upright and your feet off the ground.

3. Complete the Circle:
- Continue the circular motion with your hip until your knee is back to the starting position.
- Make sure you control the movement, avoiding any jerky motions.

4. Switch Legs:
- Once you've completed several circles with one leg, lower it back to the chair.
- Repeat the same circular motion with the opposite leg.

5. Repetitions: Aim for 8-12 repetitions on each leg, focusing on smooth and controlled movements.

Tips

- Keep your movements slow and steady to improve balance and strength.
- Ensure your seated position is comfortable to avoid straining your back. Use a cushion if necessary.
- If you feel any discomfort in your hips or lower back, stop and check your positioning.