This exercise will help improve mobility throughout your hips.
Start on your back with your knees bent. Bring your right ankle on top of the left knee. Keeping your hands on the floor, move your thigh in and out while keeping your pelvis stable.
Repeat 10-20 times on each side.
For Position 2: Hold the ankle with your left hand and rotate the hips to the left. The goal is for your right foot to touch the ground as you move your thigh in and out.
Repeat 10-20 times on each side.
