Hip rotation is a common anatomical movement used in dance, yoga and sports. For example, the hip rotates during a golf swing or while swinging the hips in a Latin dancing class. In yoga class, several of the main standing poses and twists require a rotation of the hips to initiate the movement. Rotating hips also play a prominent role in traditional belly dance. If you suffer from tight hips, spend 10 minutes every day working on range-of-motion exercises and hip rotator stretches.
Hip Rotation BasicsStep 1
Stand up tall with a straight spine.
Position your feet hip-width apart.
Engage your core muscles by drawing your abdominal muscles in toward your spine.
Bend your right knee and shift your right hip out to the right.
Circle the hips forward and straighten your right knee.
Bend your left knee and shift the hips to the left.
Straighten your left leg and circle the hips back to a neutral position.
Yoga Hip Rotation StretchStep 1
Sit up tall in a comfortable cross-legged position with your right leg on top.
Wrap your right hand around your right knee.
Wrap your left hand around your right foot.
Lift the bent right leg in the air, cradling the leg with both hands.
Rotate the right hip joint, passively using the hands to guide the leg in a loose circle.
Repeat 12 to 15 circles and lower the leg.
Switch the cross of the legs so that the left leg is on top and repeat with the left leg.
Supine Hip Rotation StretchStep 1
Lie down on your back on a yoga mat or comfortable surface.
Extend both legs out on the floor, toes facing the ceiling.
Draw your right knee in toward your chest and wrap both hands around your knee.
Rotate the right hip joint by using your hands to make small circles with the right knee.
Complete 12 to 15 circles, then repeat on the left leg.
- Perform hip rotation stretches before you go to sleep and after you wake up to keep the hip joints lubricated.
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