SWIVEL HIPS

I generally recommend swivel hips for most of my clients for this very reason; they spend most of their working day sat down, which basically means there hips flexors become short and tight.

The windshield wiper movement of the swivel hips mobility exercise hits both the internal and external rotators of the hips, so if you do spend prolonged periods of time sat down, they could be really beneficial. You will also find that among a few other mobility exercises, such as seizas, swivel hips could really help you with your squat form.

Here’s a few tips and pointers.

• Sit on the floor with your hands behind your back to support your weight.

• Your knees should be bent at right angles with your feet flat down in front of you.

• Position your feet wider than shoulder width apart.

• Lower both knees to one side letting your feet roll onto the sides.

• The aim is to get both knees as close to the floor as possible without your hips coming up.

• Unless you’re really flexible your hips will come up. Don’t worry, this should improve.

• If your knees are nowhere near the floor you could move your feet slightly further away, but this should be challenging so don’t make it too easy.

• You may find one side has more movement than the other. This is completely natural and to be expected. It will improve.

• Keep rotating the knees from side to side without twisting the upper body.

• Aim for 15-20 reps.

Swivel Hips are one of, if not my favourite, hip mobility exercises, they also happen to be one of the most effective.