Xingtai Express News: Home Fitness – Hip Flexion Wiper (8)

Action Function

This exercise is a core bodyweight exercise, increasing thoracic mobility and stretching the muscles along the contralateral side of the spine.

Exercise Steps

1. The starting position is supine, with arms extended laterally in a one-arm extended position, palms facing up, legs together, bent at the knees and hips at 90 degrees, toes pointed, shoulder blades retracted, abdominal muscles contracted, keeping the shoulders, hips and trunk in contact with the ground, head in a neutral position, chin slightly tucked, eyes gazing forward;

2. When starting the exercise, both legs are aligned to one side and tilted, the outer side of the thigh rotates, the head rotates to the opposite side, eyes gaze at the fingers, until the chest, abdomen and waist muscles feel a stretch, maintaining the shoulder back side in contact with the ground, never leaving the ground;

3. Maintain 1-2s, both legs are tilted to the other side, simultaneously rotating the head to the other side, eyes gaze at the fingers, until the chest, abdomen and waist muscles feel a stretch, maintaining the shoulder back side in contact with the ground, never leaving the ground;

4. Like rain brushes, move the knees left and right, keeping the abdominal muscles contracted, maintaining breathing, do not hold your breath;

5. Continue to perform the exercise to complete the specified number of repetitions.

Source: Xingtai Municipal People's Government