Positioning: 1. Stand tall with your feet shoulder-width apart. 2. Position your body sideways to a wall or a sturdy object for stability, if needed. 3. If using a ball, hold it in one hand, resting it against the wall for support.
Movement: 1. Shift your weight onto one leg, slightly bending that knee. 2. Push the opposite hip backward while extending the other leg behind you. 3. If using a ball, gently roll it along the wall while moving your body. 4. Focus on squeezing the glute of the leg that is stabilizing you. 5. Hold this position for a few seconds, feeling the stretch in your hip and glute. 6. Return to the starting position and switch to the other side to repeat. 7. Perform 8-12 repetitions on each side, maintaining controlled movements.
Tips: - Keep your core engaged to support your lower back. - Make sure your knee does not extend beyond your toes during the movement. - Adjust the distance from the wall based on your comfort level and flexibility. - If you feel any discomfort, lighten the movement or reduce the range of motion.