Hip Mobility 5 min
Mobility
A 5-minute sequence of knee lifts, small leg circles, and gentle hip bends with support
- Time
- 5 min
- Difficulty
- Standard
Method
- Stand in a stable place with a hand on a wall or chair back.
- Minute 1: lift one knee at a time. Minutes 2 and 3: make small circles from the hip with the right leg, then the left.
- Minute 4: gently lift one knee, open it outward, then return; alternate sides.
- Minute 5: place feet hip-width apart and make shallow hip bends, then finish.
Tips
- Begin with a small range of motion.
- Move slowly without momentum.
- Do not force both sides to match.
- Do not compete for a larger range.
- Breathe naturally.
Caution
Stop for catching, sharp pain, or numbness.
About the record
Log the completed practice; individual response varies.
What to do next
Compare the idea with your own day-to-day records.
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