Anterior and Posterior Pelvic Tilt

Hip circles are a simple mobility exercise in which the hips are moved in a circular motion to improve flexibility and range of motion in the hip area. This exercise activates the muscles of the lower back, hips, and abs, and helps to distribute joint fluid, leading to better hip mobility and injury prevention.

Hip circles are ideal as a warm-up exercise before physical activities or as part of a mobility routine, as they gently guide the hip joints through their full range of motion.

The Hip Airplane is an effective exercise to improve mobility and stability in the hips. It especially helps with symmetry in hip rotation, which is important for avoiding imbalances during strength training. The exercise can be adjusted as needed: to enhance mobility, lower the pelvis to promote internal hip rotation; for stability, work on controlling the single-leg stance. The Hip Airplane can be used as preparation for squats or deadlifts or as active recovery on rest days. Thanks to the rotational plane, the exercise targets muscle groups that are often neglected in traditional strength exercises.

Jefferson Curls are a dynamic exercise that stretches and strengthens the back muscles as well as the hamstrings. By slowly bending the upper body, this exercise improves flexibility and stability in the back. Other exercises that stretch the posterior chain include Good Mornings or the Elephant Walk.