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Just One Move Movement

Hip Circles

Let’s get the hips moving!

Instructions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions

Try this move standing and holding onto a wall or chair
1. Stand tall and hold onto a chair or the wall
2. Lift one knee in front with the knee bent, rotate the hip so that the knee points sideways
3. Continue rotating your hip so that the knee moves backwards and return to the starting position
4. Repeat 10-15 times, switch sides and repeat for 1-3 sets. You can experiment with circling in both directions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Kim

June 13, 2025

Today, I did my favorite online stretching routine. I feel stiff and sore everywhere before I start, but after, I feel like I can move again.

Carole

June 13, 2025

I got moving by going for a walk with the intention of taking some nature photos. I feel stiff, sore, and tired before I start. After, I feel energized, less stiff, and my mood improves.

Annette

June 13, 2025

I start slowly to get moving in the mornings, even if I feel like staying in bed. Once I move, I feel more cheerful.

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