Standing Hip Frontal Rotation with Shoulder Adducted

Standing Hip Frontal Rotation with Shoulders Adducted

Positioning

1. Stand upright with your feet shoulder-width apart.
2. Engage your core to maintain stability.
3. Adduct your shoulders by gently pulling them back and down, creating space between your ears and shoulders.

Movement

1. Extend your right arm straight out to the side at shoulder height, parallel to the floor.
2. Rotate your left hip so that your left knee moves outward, creating a pivot point with your left foot while keeping your leg straight.
3. Shift your body weight onto your left leg and slightly bend your left knee if you feel more comfortable.
4. Hold this position for a moment, feeling the stretch in your hip and the activation in your core and arms.
5. Return to the starting position by bringing your left leg back to center and lowering your right arm.
6. Repeat the movement on the opposite side by extending your left arm and rotating your right hip.
7. Aim for 10-15 repetitions on each side, maintaining a steady pace.

Tips

- Keep your back straight and avoid leaning forward or backward.
- Focus on controlled movements to maximize effectiveness and reduce the risk of injury.
- Breathe steadily throughout the exercise, exhaling as you rotate your hip and inhaling as you return to the starting position.