This is a follow along hip care routine.
Begin seated on a comfortable surface with your legs extended in front of you.
With your knees extended and heels on the ground, slowly rotate one hip between full internal and external rotation for 2 repetitions. Repeat with the other leg. Then do another 5 repetitions with both legs at the same time, or if you prefer, you can do your legs one at a time.
Then bring your heels a little closer to you so that the angle under your knees is about 120 degrees. Take your left hip through 5 repetitions of internal and external rotation. Repeat with your right hip.
Next, bring your heels even closer to you so that the angle under your knees is about 90 degrees. Take your hips through another 5 repetitions of internal and external rotation, one hip at a time. As you externally rotate one hip, you should actively keep your other hip in full external rotation to experience a solid stretch through your groin area on both sides.
Do another 5 repetitions on both sides but with your buttocks on the ground.
Next, keeping your knees bent at 90 degrees, swivel both legs to your right side until they touch the ground – your right hip should be in full external rotation while your left hip should be internally rotated. Your trunk should naturally turn to face your right hip which is externally rotated. Gently lean forward from the waist to accentuate the stretch felt through your right hip. If you can, pulse your trunk downward or forward for about 5 repetitions. Then, while maintaining this position, lift your left foot off the ground for 5 repetitions, accentuating the amount of internal rotation felt through your left hip.
Bring your legs up and swivel to the other side so that your left hip is in external rotation and your right hip is in internal rotation. Repeat the same sequece of accentuating external rotation of the front-side hip by pulsing forward, and internal rotation of the back-side hip by lifting your back foot off the ground in pulses.
Next, lie face up on a comfortable surface and use your right hand to help fold your right ower leg under your right thigh to create a stretch through your right quad and hip flexor. In this position, if you can, rest your arms on the surface above your head. Try actively pulsing your right quad into the surface you’re lying on to accentuate the stretch felt in your right quad and hip flexor. if you can’t fully rest your right lower leg under your right thigh, you can keep your body angled so that your trunk is slightly rotated to the left and your right lower leg is held folded against your right thigh with the help of your right hand. Repeat this sequece on the opposite side.
Next, lie back on a comfortable service, start with both knees bent, feet flat on the surface, and bring your right foot up to rest over your left quad so that your right hip is externally rotated. In this position, actively pulse your right hip away from your head, accentuating external rotation. Do 5-10 repetitions, then use your right foot to help bring your left leg down onto the surface so that your left hip is internally rotated. Hold this position to feel an internal rotation stretch in your left hip, and if you can, use your right foot to pulse down on your left knee area to further accentuate internal rotation of your left hip. Repeat this sequence the other way, bringing your left foot up to rest on your right knee.
Next, bring your knees up toward your chest and hold onto the outside edge and bottom of your feet with your hands, using your arms to pull your thighs into your trunk, creating a stretch through your hips.
Then, if you can, settle down into a squat position with your heels flat on the ground and your spine extended as much as possible. With your hands in a prayer position, use your elbows to pulse outward against your inner thighs to encourage more external rotation of your hips while in this position. If you feel like you are losing your balance, you can gently pivot from side to side until you regain your balance.
If you have questions about any of this routine, please use the comments section below. Thank you.