Hips

Seated hip windshield wipers

Mobility · Seated

How to do it

Sit tall, feet planted. Slowly sweep both knees to one side, then the other, like windshield wipers, moving at the hips, not collapsing the low back. Swivel chair? Plant your feet so the seat doesn't turn.

Dose

10 reps

What you should feel

Your hips rolling in and out

Common mistake

Collapsing the low back or forcing end range.

Make it easier

Make the movement smaller.

Avoid this movement if

You have hip replacement precautions or groin pain.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.