Hip Circles Exercise

Hip Circles Exercise



Hip Circles Directions: (Section 1)

Step 1: Begin with your feet at shoulder width and toes pointed straight ahead. Your hands should be on your hips (Figure 131).

Step 2: As if drawing a small circle using the tip of the tailbone, you will start to circle your sacrum in a clockwise direction. You should feel the muscles attaching to the tailbone and sacrum being used, but not the hips and legs. One circle is completed when you return to the starting point.

Step 3: You may continue this for ten to fifteen complete circle.

Step 4: Now, you may circle your sacrum in a counterclockwise direction for ten to fifteen complete circles.

Key Points

* remember to breathe naturally
* you might discover that smooth circles is more difficult in a specific area of the circle or in one direction or the other
* if you find an area or direction difficult, then relax to let the tailbone dip downward, trying to make as full of a circle as possible, but without forcing the motion

Hip Circles Directions: (Section 2)

Step 1: Begin by standing with your feet at shoulder width and toes pointed straight ahead. Your palms will be placed on each side of the waist. Your thumbs should be forward facing and resting atop the hip. The fingers should span across the middle spine area (Figure 132).

Step 2: You will turn your waist clockwise, making a circle. You will go to the right, rear, left, and back to center, while keeping your head centered and as still as possible (Figures 133-136).

Step 3: You may repeat the complete hip circle for eight to ten times.

Step 4: You will now turn the waist counterclockwise, going to the left, rear, right, and back to center.

Step 5: You may repeat the complete (counterclockwise) hip circle eight to ten times.

Key Points:

* maintain slow and light force movements
* breathe naturally
* make sure that your feet stay on the floor during the circles
* you should feel the joints in the hip open as close throughout the circles