The hip flip or shin box progression is a movement that can be used as part of a warm up, cool down, movement screen, or motor control exercise. This post details the first movement of this progression.
The starting position requires the individual to sit with hips angled slightly to the side, knees bent to 90 degrees, and heels in contact with the ground. Keeping your chest and body upright and squared forward, allow each leg to fall to the same side so that outside of the ‘lead leg’, and the inside of the ‘trail leg’ are in contact with the ground.
The trailing knee should be next to your leading heel. When you’ve gone as far as you can, slowly flip the legs in unison to the opposite side.
Can you get both legs to the ground on each side? Do you have any pain? Do you have to move your trunk to complete the movement?
Try it out and see.
Stay tuned for more hip flip progressions.