Hip Rotations - 1: narr pg 14-16 ; video #4 Purpose: * Develop better flexibility hips/low back in order to move more smoothly and efficiently * Improve balance for reaching forward/backward * Developed relaxed rotational movements in hips and trunk * Importance of rotation movements: Rotational movements at the hip/leg help us advance the leg that is moving while the other hip/leg is stable and carrying the weight of the body. * Loosen up hips/back that has been tightened by injury/weakness

Hip Rotation -2: Progression * Optimal Standing Position (OSP) Hips leaning into parallel bars/counter Feet slightly away from counter - Hold On! Rotate Stronger Hip into Counter - Hold Head and Shoulders Do NOT move! * Stay Out of Pain * Relax back to OSP * Rotate Other Hip Forward - Hold * Hold Position Longer See if you can feel your gluts contracting * Do Not Lose OSP * Decrease Amount You Are Holding On to Counter * Take 1/2 step away from counter in no pain * Progress to Doing Rotations Free Standing * Gradually Increase Speed and Amplitude * Always Maintain Symmetry

Hip Rotations -3: Obstacles to Success: · Scoliosis · Painful hips and low back from any cause · Weak hips and low back from any cause · Tightness (contracture) in any hip movements · Hip Flexion Contracture (tightness) · Dislocating hip · Your brain telling you: “it can’t be done! and I will fall! and my knee won’t hold! and my body doesn’t do that!; and, and, ..” · These obstacles don’t mean you cannot succeed. They mean your way of doing them may need to be adapted. · Fear GO SLOW TO GO FAST!