Split Leg Rotation With Grounded Hip

This simple corrective exercise is designed to improve your foot-to-ground connection, a process known as "grounding." You can use a wedge, as shown, or practice it anywhere—while walking, shopping, or at home. By enhancing the way your feet and legs work together, this exercise helps improve balance, stability, and overall movement, reducing discomfort and promoting better alignment.

Purpose: Increase stability and decrease pain in the legs and hips

Target Areas: Feet and hips

Instructions:

1. Go into a slight lunge with your hands softly resting on your hips and your back foot perpendicular to your body as pictured. If using a wedge to provide additional support for grounding, make sure that the ball of your foot and your toes are resting on the wedge.

2. Think about putting equal pressure in all three of the points in your foot (cue "tripod foot"), behind the base of your big toe, behind the base of your pinkie toe, and your heel.

3. Slowly rotate towards your bend leg, allowing your back leg and foot to shift slightly to allow for the movement. Think about keeping your hips steady throughout this movement.

4. Return to the starting position and repeat for about 5-8 times per leg.

Tips:

• Make sure the focus is on balancing and grounding your foot. You should not feel muscles flexing or stretching extensively during this movement.