Shuffle your butt to the very edge of your chair.
We're going to begin with some shaking and releasing.
Keeping the balls of your feet on the ground,
Bob your heels up and down.
Feel the vibration as your heels hit the ground.
Moving all the way up your legs into the hips and spine.
And at the same time,
Flick your wrists down to the floor.
Imagine you're shaking off and releasing the day's tensions.
Deep breaths from your diaphragm.
Move your neck.
Let your head go wherever it wants.
And let your body be still.
Placing your hands on the edge of your chair or on your thighs.
We're going to begin with some spine circles.
Start to move your torso in a wide circle.
Play with this movement.
Notice how this feels through the hips and pelvis.
Feel how your weight shifts through your sit bones.
And other side.
Notice how your weight transfers through your feet.
And notice that your body knows what to do.
To keep you upright in flow and in balance.
Come back to your centre.
Widen your feet slightly.
Bring your heels up.
And start to move your knees in and out.
Let them touch in the centre.
This is a nice relaxed movement.
Moving the femur bone into internal and external rotation in the hip socket.
Nice and gentle here.
Keep your spine straight.
Open your chest.
Feel a string pull your head up to the ceiling.
And relax.
Bring your feet back to centre.
And here,
If you need,
You may use your hand to help you.
Placing the right hand underneath the right thigh.
We're going to move that leg up and out to the right side of the chair.
And bring it all the way back in.
Up and out.
Up and in.
Continue here.
If you feel like you can do this safely,
You may do this movement without the hand.
Listen to your body.
This is a nice strengthening exercise for the hips.
One more.
And let's do the other side.
Using the hand first to assist.
Up and out.
Up and in.
Let the foot go flat with each movement.
And you may try without the hand,
Always listening to your body.
It's common to have one hip that is stronger or more flexible than the other.
We all have these imbalances in our body.
Last one.
Back to centre.
Place your right leg into a figure four position.
Take some time to get comfortable here.
Place the left hand on the right knee.
And gently twist.
Looking to the back wall as much as you can.
Dropping your breath into your diaphragm.
Turn back to centre.
Placing your hands right underneath the knee and on top of the foot.
And from here,
Open your chest and straighten your spine.
Bringing the lower spine a little forwards.
And feel that gentle stretch through the right glute muscle.
Exhale and curl the spine over.
Inhale,
Forwards and arch.
Exhale,
Curl.
Exhale,
Curl.
Continue breathing and moving.
Mobilising through the spine and hips.
Stretching through the chest and the glute.
And feeling how that glute relaxes with every breath.
Last one.
And let's change legs.
Left leg in the figure four position.
Place the right hand on the left knee.
And twist behind.
Dropping the breath down into the diaphragm.
Relaxing the left leg.
Relaxing the left leg fully.
Letting the knee open.
Turn back to centre.
Placing your hands along the left shin.
Inhale.
Open the chest.
Lean forward slightly.
Feel that stretch.
Exhale,
Curl.
Inhale,
Arch.
Exhale,
Curl.
Inhale,
Arch.
Exhale,
Curl.
Continue breathing and moving.
Let your breath guide the pace of your movement.
Left hip getting looser and looser.
Last one.
Uncross your legs.
Once again,
Give everything a shake.
Get the circulation back into the feet and hands.
For healthy hips,
Repeat this practice every day.
After a week or two,
You will notice a big difference in how your hips feel.
Thank you so much for practicing with me.
