Side-Lying Hip Internal/External Rotation
Starting Position:
1. Lie down on your side on a mat or soft surface.
2. Keep your legs extended straight and stacked on top of each other.
3. Rest your head on your lower arm for support or place a small pillow under your head for comfort.
4. Position your upper arm so that it is extended straight out in front of you, forearm resting on the ground for balance.
Movement Instructions:
1. Hip Internal Rotation:
- Bend your top knee and keep your foot on the ground.
- Slowly rotate your upper leg down towards the ground, ensuring to keep your foot planted while your lower leg remains straight.
- Hold the position for a moment, feeling the stretch in your hip.
- Return to the starting position.
2. Hip External Rotation:
- Bend your bottom knee while keeping your top leg straight.
- Raise your top leg so that it is about hip-height.
- Rotate the leg upwards (external rotation) while keeping your knee bent.
- Hold the position briefly, feeling the stretch in your hip.
- Return to the starting position.
Repetitions:
- Perform 10-15 repetitions of each movement, alternating between internal and external rotations.
Tips:
- Make sure to control your movements to avoid any jerky motions.
- Focus on your breathing; inhale during the return and exhale while moving your leg.
- If you feel any discomfort or pain, stop the exercise and consult a professional if necessary.
