Standing Hip Sagittal Rotation with Shoulder Transfer

Standing Hip Sagittal Rotation with Shoulders Transfer

Positioning:

1. Stand with your feet shoulder-width apart.
2. Keep your knees slightly bent and your core engaged.
3. Extend your arms out to the sides, parallel to the ground, with your palms facing down.

Movement:

1. Hip Rotation:
- Shift your weight to your left leg while gently rotating your right hip forward.
- Keep your shoulders stable and facing forward.
- Allow your right leg to extend behind you, creating a straight line from your right shoulder to your right foot.

2. Transfer Shoulders:
- As you rotate your hip, twist your torso slightly to the right, allowing your left shoulder to lower slightly.
- Make sure to keep your arms extended and in line with your body.

3. Return to Starting Position:
- Bring your right leg back to the starting position and twist your torso back to the front.
- Repeat the movement, focusing on your left side by shifting your weight to your right leg and repeating the hip rotation and shoulder transfer.

Repetitions:

- Perform 10-15 repetitions on each side, focusing on fluid movement and controlled rotation.

Tips:

- Keep your movements slow and controlled to maintain balance.
- Focus on engaging your core to support your spine during the rotation.
- Avoid excessive twisting of the lower back; the movement should come from your hips and torso.