Physio · Tight Hips

Standing Hip CARs

Controlled Articular Rotations for the hip: standing on one leg, you draw the biggest slow circle you can with the other knee, lubricating the joint through its full range.

BeginnerNo equipment~3 min

Demonstration

How often

Daily, 3 slow circles each direction, each side

Stop if

Sharp pinching in the front of the hip or groin, or clicking with pain - stop and see a professional.

How to do it

  1. 1

    Stand tall next to a wall or counter and hold it lightly for balance.

  2. 2

    Brace your core gently so your pelvis stays still.

  3. 3

    Lift one knee toward your chest as high as comfortable.

  4. 4

    Slowly sweep the knee out to the side, then rotate the hip so the foot trails behind you.

  5. 5

    Bring the leg back to the start, then reverse the direction of the circle.

  6. 6

    Keep the circle slow, smooth, and pain-free, then switch legs.

Common mistakes

  • Letting the torso lean and twist instead of moving only the hip
  • Rushing the circle - each rep should take several seconds
  • Making the circle bigger than your pain-free range

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.