Week 1 - Day 4

Drill 4: Supine Hip Shift with Breath

Setup

  • Lie on your back with knees bent, feet flat.
  • Arms resting by your sides.

Instructions

  • Inhale to prepare.
  • Exhale and gently shift one hip higher than the other.
  • Maintain control and alignment.
  • Return to neutral before switching sides.
Sets: 2 – 3
Reps: 8 – 10 controlled reps per side
Breath: Exhale during the shift, inhale to return
Rest: As needed

What to Feel

  • Subtle motion through the pelvis and hips
  • Engagement of core and hip stabilizers

What to Avoid

  • Overarching or flattening the low back

Red Flags

  • Pain or discomfort in the hips or spine

Regression

  • Use a pillow under hips for added support.