Standing Hip Circles
Slow, controlled hip circles to gently mobilise the hip joint after sitting.
- Stand holding a chair or desk for balance if needed.
- Shift weight onto one leg.
- Slowly circle the other knee outward, then forward, in a comfortable range.
- Keep the movement slow and controlled — this isn't about speed.
- Reverse direction halfway, then switch legs.
Typical duration: about 2 minute(s).
See a doctor now if you have:
- Sudden severe pain
- Inability to bear weight
- Fever with joint pain
- Numbness
- Loss of bladder or bowel control
- Recent trauma