One move
Leg Swings
How to read ahead. Do to go one move at a time.
Hold a wall or chair for balance and swing one leg forward and back, then side to side, in a controlled arc. Great for hip mobility.
Option. Start with smaller swings and increase the range as you feel looser. Keep the torso quiet — the movement comes from the hip.
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1
Stand tall beside a wall or sturdy chair, holding it lightly for balance.
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2
Shift weight onto one leg and swing the other leg forward and backward in a smooth pendulum motion.
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3
Keep the swinging leg mostly straight but soft at the knee; control the range.
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4
After 8–12 swings, switch to side-to-side swings across the body.
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5
Switch legs and repeat.
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6
Stay upright — avoid leaning or twisting excessively.