Positioning:
1. Stand upright with your feet shoulder-width apart.
2. Ensure your weight is evenly distributed on both feet.
3. Keep your core engaged and your back straight.
4. Let your arms rest by your sides or place your hands on your hips for stability.
Movement Instructions:
1. Hip Horizontal Rotation:
- Lift your right leg slightly off the ground.
- Rotate your hip outward, moving your right leg away from your body.
- Keep your knee straight while you perform the movement.
- Return your right leg to the starting position.
- Repeat this movement 10-15 times, focusing on controlled motion.
2. Hip Sagittal Rotation:
- While standing, lift your right leg straight in front of you.
- Slowly lower your leg back down without touching the ground, then lift it back up again.
- Ensure your movements are smooth, maintaining your balance on the supporting leg.
- Perform this 10-15 times as well.
3. Transition to the Left Leg:
- After completing the movements on your right leg, switch to your left leg.
- Repeat both the horizontal and sagittal rotations as described above.
Tips:
- Maintain good posture throughout the exercise.
- Focus on using your hip muscles to perform the rotations.
- If you feel unstable, hold onto a wall or chair for support.
