Bite-size mobility drill for hip rotation (approx. 5 minutes) - Level 1 Sit with feet out in front of you, wider than hip distance apart and knees bent to around 90 degrees. Use your hands on the ground behind you for support. Allow the knees to fall over to one side. If stiff, just do one leg at a time for the first week.Windscreen wiper the knees back to the start position before moving over to the second side. As you swivel from side to side, keep your knees as far apart as possible. 10 reps. each single leg or 10 reps in total (1 rep. is both ways)