1. 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

2. 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

3. 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!