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Morning Low Back/Hip Mobility Routine
Enhance your flexibility and alleviate stiffness with this tailored routine for all fitness levels, focusing on the lower back and hips to bolster core and spinal support, fostering a day free from discomfort while Strengthening your body's foundational movement.
  • 1. Single Knee Tuck
    Flip sides

    00:10 min

    Exericise Instrucions
    Lie on your back extending your legs fully. Draw one knee towards your chest, holding it there for the suggested duration. Afterward, gradually release the stretch and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Single Leg Trunk Rotation
    Flip sides

    00:13 min

    Exericise Instrucions
    Lay flat on your back, one knee bent, the other extended straight. Stretch one arm overhead while using the opposite hand to draw the bent knee across the extended leg, towards the floor. Apply additional pressure with that hand to bring your knee nearer to the ground. Maintain the position for the prescribed duration, then gradually ease out of the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Pelvic Tilt with Glut Activation
    Flip sides

    00:05 min

    Exericise Instrucions
    Lie on your back with knees bent and feet flat on the floor. Tilt your pelvis back by tightening your abs and squeezing your buttocks. Hold for 2-5 seconds, then relax. Perform controlled reps, and take breaks between sets.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. External Rotation
    Flip sides

    00:08 min

    Exericise Instrucions
    While laying on your back, straighten your right leg, bend your leg and grab your right foot with your right hand. Actively pull your foot down towards the floor feeling the stretch in the side of your hips and your glutes. Repeat for suggested duration then switch sides.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 5. Low lunge Knee Circles
    Flip sides

    00:05 min

    Exericise Instrucions
    Begin in a low lunge, front knee bent, back leg straight. Hands on hips or ground for stability. Circle the front knee clockwise, then counterclockwise, focusing on controlled movements. Perform for a few seconds each direction, then switch legs. Keep core engaged and back straight.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 6. Hip 90/90
    Flip sides

    00:06 min

    Exericise Instrucions
    Sit on the ground with your legs bent and feet flat on the ground. Lean back 45 degrees and rotate your knees to the ground on the right side then to the left side. Hold suggested duration or perform for reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 7. Good Morning Squat
    Flip sides

    00:09 min

    Exericise Instrucions
    Stand with feet shoulder-width apart. Hinge at the hips, slightly bend knees, lean forward with a straight back then stand back up. Rotate the feet outwards then transition into a squat, then stand back up. Keep the spine neutral and movements controlled. Repeat for the assigned reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk