Standing Hip Controlled Articular Rotation

Instructions

1. Stand on one leg with a slight knee bend, hands on hips or holding a support.
2. Slowly rotate the free leg's hip through its full range — forward, out, back, and across the body — in a controlled circle.
3. Keep the pelvis level and the standing knee soft throughout the movement.
4. Complete slow circles in one direction, then reverse, before switching legs.