PURPOSE
The Hip exercise mobilizes the joints and muscles around the hip and pelvis.
Soldiers can use it to check for pain and restricted flexibility and to self-treat for those issues.
Soldiers perform the exercise on both hips to check and compare for pain or stiffness.
Figure 17-10 shows the exercise as it would be performed on the left side.
STARTING POSITION
The starting position for the Hip exercise is the Half-Kneeling position.
MOVEMENT
● From the starting position, the Soldier moves the trunk, hips, and knee over the forward foot into a deep lunge.
The rear knee rests on the ground and the trunk remains upright.
This extends the hip of the rear leg and creates a stretch in the front of the rear thigh and pelvis.
● Return to the starting position before repeating the movement 5 times.
● Perform more repetitions if the movement improves the range of motion in the hip.
● If repeated hip extension does not work, perform repeated knee to chest movements from the Supine position (see figure 17-11).
● If there is any pain, seek help from performance readiness experts in the unit.
