Hip CARs

How to do it

1. Stand tall on one leg, holding a support if you need it for balance. Brace the core so the pelvis stays still.
2. Move the free hip through its largest pain-free circle: lift into flexion, then open into abduction, reach back into extension, and close through adduction.
3. Keep the moving knee pointing along the path of the thigh. Do not let the pelvis tilt, twist, or hike to add range.
4. Move slowly. Pause if you feel pinching, and shrink the circle to stay pain-free.
5. Complete the set in one direction, reverse the circle, then switch legs.

Watch it performed (opens in a new tab)