The purpose of swings is to remove dead tissue and congealed fluids that can cause stickiness and a sensation of immobility in the hip joints. A glued hip joint has lost its natural range of motion, causing the surrounding muscles to atrophy. Immobility almost always leads to pain. Try to perform these exercises with a smooth, fluid motion, never stopping to hold a position.
1. Stand beside your chair, with both feet together. Hold the chair with one hand and place your other hand on your hip.
2. Before starting, take a moment to relax your hips. Keep your back straight throughout the exercise, and don’t let your body rock back and forth as you swing your legs.
3. In a smooth and fluid motion, slightly bend the outside leg and swing it front to back like the pendulum of a clock.
4. Keep your leg low; focus on maintaining an easy, relaxed swinging motion. Note: You can choose to turn your knee out to the side a little bit, or not—go according to your own comfort level.
5. Don’t stop to hold the knee at the front or back, just maintain constant motion and keep swinging throughout the exercise.
6. Repeat 16 to 32 swings per leg.