Prone Hip Controlled Articular Rotation

Exercise Name: Prone Hip Controlled Articular Rotations (CARs)

Equipment Needed:

• None (can be performed on a soft surface like a mat)

Instructions:

1. Starting Position:

   • Lie face down on a mat or soft surface, ensuring your body is aligned and comfortable.

   • Extend your arms in front of you, resting your forehead on the mat with your neck in a neutral position.

   • Keep your legs extended straight behind you.

2. Engage Your Core:

   • Tighten your abdominal muscles slightly to stabilize your spine without straining.

3. Movement:

   • Begin with one leg. Bend your knee to 90 degrees, keeping your foot grounded.

   • Slowly lift the bent knee off the mat, maintaining the 90-degree bend.

   • Rotate your hip outward, moving your knee away from your body while keeping your foot at the same height.

   • As you rotate, aim to keep the rest of your body stable and only move the leg.

   • After reaching the maximum outward rotation, reverse the motion by bringing your knee back towards the center, then back to a straight position.

4. Repetitions:

   • Perform 3-5 repetitions on one side before switching to the other leg.

   • Focus on slow, controlled movements to properly engage the hip joint and surrounding muscles.

5. Breathing:

   • Inhale as you prepare for the movement, and exhale as you perform the rotation. Maintain a steady breathing pattern.

6. Cool Down:

   • After completing both sides, gently stretch your hips and back to release any tension.

Tips:

• Maintain a slow and controlled pace to enhance your range of motion.

• Avoid any jerky or rapid movements to reduce the risk of injury.

• If you feel discomfort, reduce the range of motion or consult with a fitness professional.