Loosening the pelvis:
Figure of eights
Use your car for support when doing this exercise. Stand sideways to it with your feet hip-width apart. Your feet are pointing straight ahead, the knees are slightly bent. Your torso is upright with an added stretch, your eyes are looking straight ahead. Tense your stomach and buttocks muscles slightly. Hold on with your left hand, place the right hand on your hip. Lift your right foot somewhat off the ground and stretch your leg out. Keep your shoulders loose and dropped down/back, the sternum is lifted.
Performing the exercise
With your leg lifted and slightly stretched, describe a controlled figure of eight in the air. Maintain the basic tension in the process and keep the supporting leg slightly bent. After 15 to 20 repetitions, perform the movement in the opposite direction, then switch to the other leg.
Repeat 15 to 20 times in each direction