Standing Pelvic Stabilizer Mobilization

1. Starting Position:
- Stand tall next to a sturdy chair. Place your left hand on the chair for balance.
- Raise your right leg and place your right foot on the seat of the chair. Your knee should be bent at about 90 degrees.

2. Foot Placement:
- Ensure your right foot is flat on the chair. Your weight should be evenly distributed between both legs.

3. Engaging Your Core:
- Tighten your abdominal muscles slightly to maintain stability throughout the exercise.

4. Movement:
- Slowly lower your right leg so that your foot is hovering just above the chair.
- Focus on using your hip flexors and glutes to control the movement.

5. Return to Start:
- Raise your right leg back to the starting position on the chair while maintaining your core engagement.

6. Repetitions:
- Perform 10-15 repetitions on the right leg.

7. Switch Sides:
- After completing the repetitions on the right leg, switch and repeat the same movement on the left leg.

8. Breathing:
- Inhale as you lower the leg and exhale as you lift it back up.

9. Tips:
- Keep your back straight and avoid leaning forward or to the side.
- If you're struggling with balance, feel free to hold onto the chair with both hands.

10. Cooldown:
- After completing your sets, take a moment to stretch your hips and legs to relax the muscles used during the exercise.