Pelvic Mobility Maintenance - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 2.0%
Step 2: Right Leg Internal Rotation
ID: STEP_2
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 4.0%
Step 3: Right Leg External Rotation
ID: STEP_3
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 6.0%
Step 4: Left Leg Internal Rotation
ID: STEP_4
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 8.0%
Step 5: Left Leg External Rotation
ID: STEP_5
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 10.0%
Step 6: Setup
ID: STEP_1_REP2
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 12.0%
Step 7: Right Leg Internal Rotation
ID: STEP_2_REP2
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 14.0%
Step 8: Right Leg External Rotation
ID: STEP_3_REP2
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 16.0%
Step 9: Left Leg Internal Rotation
ID: STEP_4_REP2
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 18.0%
Step 10: Left Leg External Rotation
ID: STEP_5_REP2
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 20.0%
Step 11: Setup
ID: STEP_1_REP3
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 22.0%
Step 12: Right Leg Internal Rotation
ID: STEP_2_REP3
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 24.0%
Step 13: Right Leg External Rotation
ID: STEP_3_REP3
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 26.0%
Step 14: Left Leg Internal Rotation
ID: STEP_4_REP3
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 28.0%
Step 15: Left Leg External Rotation
ID: STEP_5_REP3
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 30.0%
Step 16: Setup
ID: STEP_1_REP4
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 32.0%
Step 17: Right Leg Internal Rotation
ID: STEP_2_REP4
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 34.0%
Step 18: Right Leg External Rotation
ID: STEP_3_REP4
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 36.0%
Step 19: Left Leg Internal Rotation
ID: STEP_4_REP4
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 38.0%
Step 20: Left Leg External Rotation
ID: STEP_5_REP4
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 40.0%
Step 21: Setup
ID: STEP_1_REP5
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 42.0%
Step 22: Right Leg Internal Rotation
ID: STEP_2_REP5
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 44.0%
Step 23: Right Leg External Rotation
ID: STEP_3_REP5
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 46.0%
Step 24: Left Leg Internal Rotation
ID: STEP_4_REP5
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 48.0%
Step 25: Left Leg External Rotation
ID: STEP_5_REP5
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 50.0%
Step 26: Setup
ID: STEP_1_REP6
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 52.0%
Step 27: Right Leg Internal Rotation
ID: STEP_2_REP6
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 54.0%
Step 28: Right Leg External Rotation
ID: STEP_3_REP6
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 56.0%
Step 29: Left Leg Internal Rotation
ID: STEP_4_REP6
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 58.0%
Step 30: Left Leg External Rotation
ID: STEP_5_REP6
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 60.0%
Step 31: Setup
ID: STEP_1_REP7
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 62.0%
Step 32: Right Leg Internal Rotation
ID: STEP_2_REP7
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 64.0%
Step 33: Right Leg External Rotation
ID: STEP_3_REP7
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 66.0%
Step 34: Left Leg Internal Rotation
ID: STEP_4_REP7
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 68.0%
Step 35: Left Leg External Rotation
ID: STEP_5_REP7
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 70.0%
Step 36: Setup
ID: STEP_1_REP8
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 72.0%
Step 37: Right Leg Internal Rotation
ID: STEP_2_REP8
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 74.0%
Step 38: Right Leg External Rotation
ID: STEP_3_REP8
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 76.0%
Step 39: Left Leg Internal Rotation
ID: STEP_4_REP8
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 78.0%
Step 40: Left Leg External Rotation
ID: STEP_5_REP8
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 80.0%
Step 41: Setup
ID: STEP_1_REP9
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 82.0%
Step 42: Right Leg Internal Rotation
ID: STEP_2_REP9
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 84.0%
Step 43: Right Leg External Rotation
ID: STEP_3_REP9
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 86.0%
Step 44: Left Leg Internal Rotation
ID: STEP_4_REP9
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 88.0%
Step 45: Left Leg External Rotation
ID: STEP_5_REP9
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 90.0%
Step 46: Setup
ID: STEP_1_REP10
Description:
Sit at the edge of your chair with an upright posture, keeping your legs wider than your hips.
Time: 92.0%
Step 47: Right Leg Internal Rotation
ID: STEP_2_REP10
Description:
Keep your right ankle and hip stable while moving your right knee inward. Control the movement and hold the position for 3 seconds to feel the activation.
Time: 94.0%
Step 48: Right Leg External Rotation
ID: STEP_3_REP10
Description:
Move your right knee outward to engage external rotation. Hold the position for 3 seconds to feel the stretch.
Time: 96.0%
Step 49: Left Leg Internal Rotation
ID: STEP_4_REP10
Description:
Move your left knee inward while keeping the left ankle and hip stable. Hold for 3 seconds.
Time: 98.0%
Step 50: Left Leg External Rotation
ID: STEP_5_REP10
Description:
Move your left knee outward to engage external rotation. Hold for 3 seconds to feel the stretch and activation on the inside and outside of your hips.
Time: 100.0%
Basic Information
Exercise ID(s):
c6c84f3b-19cf-4a90-a0f3-df7b0a5e5a5f
1a647151-0c84-46cb-b7cf-cf57621ac529
Total Steps: 50
Config File:
pelvic_mobility_maintenance_front_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
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- AI Summary (groq)