Reverse Hip Controlled Articular Rotation

Instructions

1. Start on your hands and knees in a quadruped position.

2. Place your hands under your shoulders and your knees under your hips.

3. Keep your chest broad, your core lightly engaged, and your spine in a neutral position.

4. Shift your weight slightly into one side so the other leg can move.

5. Keep the working knee bent to about 90 degrees.

6. Lift that knee off the floor and begin with the leg moving behind you into hip extension.

7. Then move the knee out to the side while keeping it lifted.

8. Continue bringing the knee forward toward your chest.

9. Complete the circle by returning the knee down toward the starting position.

10. Move as slowly and smoothly as possible through the full circle.

11. Complete the prescribed number of circles in this reverse direction.

12. Repeat on the other side.

Common Compensations

• Do not let your low back arch excessively as the leg moves.

• Do not rotate your pelvis or trunk to make the circle bigger.

• Do not shrug your shoulders or collapse into the supporting side.

• Do not rush through the circle.

• Do not let the working knee straighten if the exercise is meant to stay bent.

• Do not make the circle larger than you can control.

Extra Info

• You should feel this mostly in the hip muscles of the working leg, especially the glutes, hip flexors, and deep rotators.

• You may also feel your core and supporting shoulder working to keep your body stable.

• The goal is controlled movement from the hip joint, not speed or a huge range of motion.

• Smaller circles with better control are usually more useful than larger circles with compensation.

• You should not feel sharp pain, pinching, or numbness in the hip, low back, or shoulder.