Hip cleaners are similar to swings in that they work at sloughing away the congealed connective tissue that collects in the hip socket and creates immobility, leading to loss of range of motion and hip pain. Remember, the hip is a ball-and-socket joint. These hip cleaners roll the ball part around in every part of the socket, acting like a gentle scouring pad to clean debris glued in the socket. They also loosen every muscle that attaches the ball-and-socket joint together. Hip cleaners are another feel-good exercise; athletes tend to do these repetitively because they feel so good.
1. Begin by standing with your feet parallel, steadying yourself on the back of your chair.
2. Slightly bend the knee on the leg closest to the chair, lift the other foot, and place it diagonally behind you while bending the knee on that leg.
3. Rotate the thigh on your outside leg internally in the hip socket; you will notice that the foot will automatically swing to the outside.
4. Draw your knee diagonally across the front of your body; you will feel a stretch in your bum. Note: While doing this exercise, hold your hips still as you rotate the leg within the hip socket.
5. Lift the bent leg higher and draw it across the front of the body, opening your hip. Finish with your leg spread out as wide open to the side as possible.
6. Return to the starting position.
7. Repeat 4 to 8 times per leg.