How to: Hip Wipers to Shin Box Switch

This is a warm up to prepare for the shin box position.
Hip windshield wipers:
1. Sit upright with your hips and feet about shoulder width apart or wider.
2. Balance your positioning on your sit bones and on your heels with your feet up.
3. Slowly internally rotate one hip at a time, by gently dropping your knee toward midline.
4. This should be a small movement, do not expect your knee to touch the ground.
5. The amount of stretch you feel should be pain free.
6. Perform for 30 seconds.
Shin Box switch:
1. From the hip wiper position, rolling from your heels, drop one knee toward midline, as your other knee drops outward into external rotation.
2. Your upper body may rotate in the same direction as the hip rotating externally.
3. Stay upright with your arms behind you, or directly in front of you for guidance.
4. Once in a shin box position, slowly roll onto your heels back to the starting position.
5. Roll your heels and rotate your upper body now to the opposite side.
6. Repeat for 30 seconds to 1 minute.
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We hope this will be a helpful reference for all of our past, current, and future patients.
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