When you stop and think about it how much varied movement do your hips get in a day. You sit, stand, walk…anything else??

Our joints need to be moved and loaded in all ranges to keep the cartilage healthy and muscles engaged and flexible.

This short sequence won’t take much time out of your day, but will take your hips through all their ranges of movement.

You need to be comfortable on your hands and knees, so do this on a soft surface.


Consider doing a wrist warm up first if they feel stiff


and you can try putting a folded towel under the heel of your hands or come onto your knuckles (see pics)

If you want an addition challenge, try putting a soft ball, or folded towel behind the knee and work on holding it there throughout the sequence.