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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Standing Hip Circle | Self-stretch in 3D

Standing Hip Circle: standing (wall), the hip in every direction. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Standing Hip Circle
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (wall) · The hip in every direction

A dynamic stretch for the the hip in every direction, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Stand side-on to a wall with the left hand on it. Place the right hand on the hip.

Movement phases

1. Set up

Stand on the left leg and face the pelvis forwards.

2. Lift and open

Lift the right knee in front of you and open it out to the side.

3. Circle behind

Take the knee round behind you, then lower the foot.

4. Repeat

Without tipping the upper body far, repeat the circle.

What to check yourself

Check that the upper body does not sway far from side to side and the standing knee is not locked.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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