MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Supported hip circles
Hold a stable rail and draw small controlled circles with one bent knee. Keep the pelvis level and use a comfortable range. Start with 5 circles each direction per side.
Target muscles
Hips range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Hold a stable rail and draw small controlled circles with one bent knee. Keep the pelvis level and use a comfortable range. Start with 5 circles each direction per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the hips. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Twisting the lower back to increase range
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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