Finding your hip rotators.

I said, "I know, I'll film a quick hip rotation exercise at the end of my class to save time."

I filmed it.

I also covered the microphone with my hand so the second part of the recording sounded like mmmmsrf ppppfg mmmmmrsssffffrrrmm.

I said, "I know, I'll learn how to do a voice over on iMovie."

I did said voice over while holding 13-month old baby who contributed a lot of "maaaaaa-ma, maaaaaa-ma da da bat go go go" to the first pass.

I recorded a second pass, but then accidentally deleted it.

I cried.

I yelled at my husband, because I'm sure it was his fault, even though he was still sleeping. Especially because he was still sleeping.

I recorded this third pass -- you can hear the defeat in my voice. I'm usually a lot more chipper in the morning.

I hope you enjoy it.

The end.

P.S. This exercise is very valuable for those with knee, hip or pelvic floor issues. If you've tried to rotate your thighs as featured in the "All About Your Knees" post, but can't do it without using your quads (read: lifting your kneecaps), then this will help you find the "right" muscles for thigh rotation.

P.P.S. I just noticed that the video on the aforementioned third pass was not corrected to vertical. Sorry, but I'm leaving it as an homage to the fact that we cannot always get everything right. Just make sure you stretch your neck the other way when you're finished watching.

P.P.P.S. Just realized that if you're watching it while actually trying this exercise, the video is perfect.

Nailing it once again,

K-Bow.

For more information on how hip health impacts your pelvic floor, read Our Best "Healthy Pelvis" Resources.