A seated hip-mobility exercise that alternates between two 90-degree leg positions. It focuses on the hip rotators and gluteal region.
Sit on the floor with your legs bent in front of you.
Position your right leg in front of you with a 90-degree bend at the knee, shin parallel to your torso.
Place your left leg to the side, also bent at a 90-degree angle, with your shin perpendicular to your torso.
Keep your back straight and chest up throughout the movement.
Slowly rotate your hips to switch leg positions, bringing your left leg in front and right leg to the side, maintaining the 90-degree angles.
Continue alternating sides in a controlled manner for the desired number of repetitions.
Focus on maintaining a straight back and upright posture to maximize hip engagement.
Move slowly and deliberately to ensure proper form and avoid unnecessary strain.
If you experience discomfort, reduce the range of motion or adjust the angle slightly.
Engage your core muscles to stabilize your torso during the transitions.
Perform this stretch as part of your warm-up or cool-down routine to enhance hip mobility.
Forcing the knees to the floor instead of working within a controlled hip range.
Lifting the sit bones or twisting the spine to compensate for limited hip mobility.
Moving too quickly between sides and losing control of the hip rotation.
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