Hip CAR

Pick one leg and lift your knee up toward your chest so your hip is bent to about 90 degrees. Keep your torso upright and your standing leg's knee slightly bent. Now, while holding your knee at that height, rotate your raised leg outward as far as it goes, then backward, then inward, completing a full circle. This is a controlled articular rotation — you're finding the edges of where your hip can move. Do this slowly. The goal is mobility, not speed. Some people have tighter hips than others; work within your range. Breathing stays relaxed throughout.