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Stiff Hips & Low Back Pain
If you're dealing with low back pain and stiff hips, try these 3 exercises designed to release tension. In just 3 minutes, you can start experiencing relief!
  • 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. Bretzel
    Flip sides

    00:10 min

    Exericise Instrucions
    Lie on your side with your head resting on your arm or a pillow. Bend your top knee, grabbing your ankle or foot with your top hand, pulling your heel towards your glute to stretch the top leg's quadriceps. Keep your top knee aligned with your hip. Bend your bottom knee and hold it with your bottom hand to stretch the glutes. Gently twist your upper body backward, opening your chest towards the ceiling, and aim to keep both shoulders on the ground for a thoracic spine stretch. Hold for the assigned time and perform the desired number of repetitions, then switch sides.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Posterior Hip Stretch Quadraped
    Flip sides

    00:08 min

    Exericise Instrucions
    Get a quadraped position and cross your right ankle over your left. Push your body back towards your heels then towards the right side unitl you feel a stretch in your left gluetes and hips. Hold for prescribed duration, release the stretch and repeat prescribed reps. Switch sides and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk