I seem to be obsessing about hip strength this week, so here you go: for everyone who has been told to do hip rotations, here they are!
This series helps to stabilise your leg bones in the centre of the hip sockets thereby reducing friction in the hip joints and decreasing uneven pressure on the knees. Avoiding/ reducing the effects of arthritis, osteoporosis and knee pain? Check. Also, and let’s focus on the important part here, strong hip muscles help to support your pelvis in the optimal position for a lovely round booty! Good for a healthy pelvic floor and well-fitting pants. So there… aim for 1 minute of action for each position on each side every day. Go for it!
Lie on your side, knees bent and feet lined up with your sit bones.
Lift your feet, keeping your knees on the mat
Keep your torso and pelvis stable and relaxed
Rotate your leg bone in the hip socket so that your knee lifts.
put your hand the side of your hip and give a good scratch to wake up the muscles
hold your hand in the same place and see if you can feel the muscle moving with your hand, even if you can’t “feel” it with your brain
only lift the leg as high as you can go feeling the work in the side of the hip, even if that means a very small range.