This C.A.R. Hip mobility exercise is performed in the quadruped position and it focuses on the external rotation of your hip joint. Do the exercises always with a calm and controlled breathing technique and get a bit deeper into this position when you breathing out.
How to do it?
Go into the quadruped position. This is a position where both feet and hands touch the ground
Hands are under your shoulders
Knees are under your hips
Take a deep breath and build up tension in your whole body
Lift your leg a bit and bring your leg up and forward
Once you reached your limit, start to rotate it high and move all the way back until your thigh is behind your body and your feet points towards the sky
Imagine that you are trying to draw a circle as big as you can with your leg --> movement along the outer limits joint rotation
Repeat this exercise up to 5 times and do additional 5 times vice versa
Afterwards, switch to the other leg
This exercise should be felt on the outside of your hip. During the exercise, keep your body tensed to not push your hips sideways during the exercise.