Windshield Wipers

A supine hip mobility drill, knees bent and together, rocking side to side toward the floor like a windshield wiper, moving the hips through internal and external rotation. It's a gentler, more accessible way to explore the same rotational range that Hip CARs and the 90/90 positions ask for, with the floor offering more support throughout.

“Keep the shoulders grounded as the knees sweep side to side.”

Cue: “Shoulders grounded, knees sweep side to side like a windshield wiper”

Keeping the shoulders grounded is what isolates this movement to the hips, rather than letting the whole torso roll along with the legs. That grounded upper body is what turns this into a genuine hip rotation drill rather than a full-body roll that happens to move the legs side to side.

To move the hips through internal and external rotation by rocking the bent knees side to side, shoulders staying grounded throughout.

1. 1Lie on the back, knees bent, feet flat on the floor, knees and feet together.
2. 2Extend the arms out to the sides for stability.
3. 3Keeping the shoulders grounded, let the knees rock to one side, toward or touching the floor.
4. 4Return through center and rock to the other side.
5. 5Continue rocking side to side, moving slowly and with control.

Instead of searching for the “correct” position, notice:

• •Shoulders stay grounded and still throughout, not lifting or rolling with the legs.
• •Knees and feet stay together as they rock from side to side.
• •The movement stays slow and controlled, not using momentum to swing the legs.

An easy, continuous breath, with the exhale often supporting the release as the knees rock toward the floor on each side.

Notice the shoulders for any lifting or rolling as the knees rock to the side. That's a sign the movement has stopped being isolated to the hips and has become a whole-body roll instead.

Reflect after practising:

• •Keep your shoulders grounded on the floor. If they're lifting as your knees rock over, the movement has moved out of your hips.
• •This is a gentler way to work the same rotational range as Hip CARs or the 90/90 positions. It's a truly good option if those feel too demanding today.

Rather than mistakes, you may notice:

• •Reduce the range of the rock, not letting the knees travel all the way to the floor, if maintaining grounded shoulders becomes difficult at a fuller range.

• •A smaller range of motion, knees rocking only partway to each side.

• ✓Return the knees to center, resting there before extending the legs or moving to the next pose.