Here is a simple drill to improve the stability of your hips and improve your balance. 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

Hip Hike
* Shift your weight towards one foot
* Push that side hip down to raise the other foot off the floor
* Relax your hip to bring your foot back to the floor

Elevated Hip Hike
* Put one foot on a block or step
* Straighten your leg to bring the other foot off the floor
* First keep you hip stable
* Relax the hip on your support leg to lower the other foot to the floor
* Touch the floor lightly, then push the support hip down to bring your hip back to level

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

Try the hip hike on the floor and elevated on a block or step. Do the one that feels best for you every day or a few times per week. If one side feels weaker, do that side first. Always do the same or more reps on the weaker side.

Can you balance easily on one foot by hiking your hip?