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Helps correct a tendency to hold the hips bent and turned inwards. Can help prevent hip movement limitations caused by osteoarthritis in older age or excessive load-bearing activities like long-distance running at any age, but especially in children and teenagers. Position: Lie on your back, close to the edge of your bed or couch, so that your outer buttock is slightly over the edge.
Movement: On the outer leg, lock your knee straight, turn your foot outwards, then lift your leg off the bed, outwards and downwards then upwards and across the other leg, in an elliptical movement, keeping your foot turned out throughout the movement.
Repetitions and frequency: Circle 5-10 times, then repeat on the other side.
Note: Avoid pain. Place a support by the side of the bed if your leg feels unstable as it extends down over the side.
After injury: A late-stage exercise after any problem involving the hip region. Can also help after some back problems or cases of hernia, according to the specialist’s advice.
Note: Avoid pain. Place a support by the side of the bed if your leg feels unstable as it extends down over the side.
After injury: A late-stage exercise after any problem involving the hip region. Can also help after some back problems or cases of hernia, according to the specialist’s advice.
