Here is one of my favorite drills to get your hips moving. Give it a try and see how it feels.

Test

Range of motion (ROM) baseline:
– Forward fold with straight legs (touch your toes or the floor)
– Hip rotation to each side with feet under hips and palms together in front of you

Drills

Common lunge matrix
– Step forward with one leg, then come back
– Step sideways, then come back
– Step out and rotate, then come back

Uncommon lunge matrix
– Step backwards with one leg, then come back
– Step and cross in front to the side, then come back
– Step across the front and rotate, then come back

Variations using your arms (using either common or uncommon)
– Reach up and push your hip forward as you lunge
– Reach down and push your hips back as you lunge

Retest

Determine whether your ROM changed:
– Forward fold with straight legs (touch your toes or the floor)
– Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM = drill works well for you. Do it every day.
Decreased ROM = drill was too challenging at this time. Try an easier version.

How to use it

Each day, do the version that feels right for you. Test ROM, do your version on each side, then retest ROM. When it starts to feel too easy, make it more challenging.

Which version feels best for you?