#1 – Back Arches
Begin in an upright standing position. Place your hands on your lower back or upper pelvis area. Bring your hips forward then bring your head back and arch through your lower back. Return back to the starting position and repeat the movement.
Back Arches
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on improving the movement in the low back area.
#2 – Seated Rotations
Begin in an upright sitting position on a chair, maintaining good alignment with your head, shoulders, and hips. Place your hands to the side at head level. Rotate your upper body to one side. Return to the starting position and repeat the movement on the opposite side.
Seated Rotations
Start off with 1 set of 3-5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on improving the spinal mobility.
#3 – Seated Figure Four
Begin in an upright sitting position on a chair, maintaining good alignment with your head, shoulders, and hips. Cross one leg over the opposite knee. Looking for a deep and light stretch in the hip, bend through your hips and bring your upper body forward. Hold the position for 10 to 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Seated Figure Four
Start off with 1 set of 2 repetitions on each side, ideally holding for 10 to 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to work deep stretch in the hip.
#4 – Deep Squat
Begin in an upright standing position with your legs slightly more than hip-width apart and your toes slightly pointed outward. Extend your arms out front at chest-height. Bend your knees and hinge through your hips to move into a deep squat. Hold the position for 10 seconds. Raise back up and repeat the movement.
Deep Squat
Start off with 1 set of 5 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on stretching out the hip in the bottom position.
#5 – Heel In And Out
For this exercise, you can use a wall or the back of the chair or anything stable for support and balance.
Begin in an upright standing position keeping your head, shoulders, hips, and legs in a straight line. Place one hand on the back of the chair for balance. Bring one knee up, ideally to about 90 degrees, then bring the heel in. Return to the starting position and repeat the movement on the opposite leg.
Heel In And Out
Start off with 1 set of 3-5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on stretching out the internal and external rotators of the hip.
Take Care,
Rick Kaselj, MS
.