Hold a wall, brace your trunk, and lift one knee to the front, carry it out to the side, rotate the shin down and sweep the leg behind you, then reverse the circle. The rest of your body stays still.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 slow circles each direction per hip, 20 to 30 seconds a circle.
Keep it slow and stop at pinching. Speed and momentum defeat the whole point of the drill.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.