Arm circles seated exercise

This exercise is to release your hips, so we're going to draw the right knee up towards the chest. Make sure your spine stays nice and straight, elbows drawing back towards the waist. We're going to circle the legs six times. Five, four, keeping the legs super close to the chest, two, and then squeeze the leg in nice and tightly. I cross my ankle over my knee and allow the other knee to drop out to the side so the leg is externally rotated. Sitting up nice and tall with the spine, leading with the chest, I'm going to hinge forwards until I feel a stretch through my glutes. I'm going to hold that stretch for 30 seconds, breathing in through the nose and out through the mouth. Be sure that you have this nice straight line from your tailbone up to the base of the skull, so you're not curving the spine forwards, you're hinging from your hips. And then we come out of this stretch and you're going to repeat all of that on the other side.