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Supine Hip Rotations

by Anthony Carey, MA

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The supine hip rotation is an exercise that challenges the oblique abdominals and helps us improve mobility of the thoracic spine. First, lying on your back, put your arms out at shoulder level, straight out on the floor. Place your palms down to anchor your upper body to the floor so that the chest and shoulders don't move. Flex the hips and knees to 90 degrees and make sure that the lower leg remains parallel to the floor throughout. From here, shift your knees about halfway toward the floor in one direction and back. As the legs are moving back and forth, you'll need to control the gravitational forces acting on your lower legs with the oblique abdominals, and at the same time get good motion in the thoracic spine. To progress this exercise, take a small medicine ball and place it between the knees, which increases the weight that has to be controlled. The motion should remain controlled from side to side.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.