Why: This is a GREAT bang for your buck mobility drill to help improve flexion and external rotation of one hip while improving abduction and internal rotation of the other. If you are like me, you find yourself crossing your leg with one side over the other. While total arc of motion (Internal Rotation to External Rotation) may be similar, you will find it more difficult to perform this exercise on one side in comparison to the contralateral limb.
Start position: Begin in seated position with an erect spine, with one leg bent in front of you while the other leg is out to your side. Both knees should be bent to around 90 degrees. If too difficult to get in this position, sit on an elevated surface like a yoga block which will decrease mobility demand at your hips.
The Movement: For this exercise rotate to each direction, first thread the needle towards the leg that is in front of you. Reach as far as you can towards the back wall. Don’t let your butt lift off of the floor! Then rotate towards the leg on your outside.