How To Stretch Hips And Lower Back

If you are experiencing pain or tightness in your lower back and/or hips, try these 10 stretches.

Hip Flexion

• Start this stretch standing upright.
• Extend one arm to the side while holding on to a steady surface.
• You can use a table, chair, or wall for support.
• Raise your right knee slowly to the level of the hip or as you can comfortably while keeping your left leg straight.
• Hold the position very briefly before placing your left foot back on the floor.
• Repeat the stretch with your left knee.
• Try to do 5-10 repetitions.

Reclining Hand To Toe Stretch

• While laying on your back, slowly lift your right leg up towards your face.
• Put both of your hands behind your calf or thigh.
• Keep your opposite hip on the ground.
• Both head and shoulders should stay planted on the ground.
• Hold this pose for about 10 seconds.
• Repeat this stretch with the opposite leg.

Belly Flops

• Roll up a towel, placing it horizontally in front of yourself.
• Lying face down, make sure that your hip bones are pressing against the rolled-up towel.
• Relax your body completely.
• Stay in this position for at least one minute, repeating it up to three times.

Hip Abduction

• Start by standing upright.
• Extend your left arm out to your side and hold on to a steady surface for support.
• Place your feet together and lift your right leg to the right side.
• Keep the left leg straight while avoiding any hip rotations.
• Hold this position for a few seconds.
• Then slowly return your leg to the starting pose.
• Repeat this 5-10 times with each leg.

Knee To Chest

• Lay flat on the floor, bending your knees.
• Lay your hands flat on the floor by your sides.
• Bring your knees slowly toward your chest.
• Use your hands, gently pulling your knees upwards.
• Hold the knees to your chest for at least 20 seconds.
• Rock your hips side to side, then return back to the starting position.

Pelvic Tilt

• Lie flat on your back against the floor.
• Bend your knees while keeping your feet flat, with arms by your side.
• Stabilize your core by pushing your stomach out and gently arching your lower back.
• Push your pelvis toward the ceiling, but don’t let your pelvis leave the floor.
• Hold this pose for 5-10 seconds.
• Begin doing this 10-15 times per day.

Bridge Position

• Lay on your back and plant both feet on the floor.
• Bend your knees.
• Position your feet hip-width apart.
• Lift your hips slowly.
• Hold this pose for 30 seconds total.

Hip Extension

• Start upright with your legs straight and feet shoulder-width apart.
• Extend both your arms out in front and hold on to a steady surface for support, if needed.
• Keep your right leg straight while lifting the left leg backward.
• Refrain from bending your knee while doing this motion.
• Lift your leg as far back as you can comfortably.
• Clench your buttock tightly, holding the position for 5 seconds.
• Repeat this stretch between 5-10 times.

Stomach Exercise

• Lie on your back as you bend your legs at the knees.
• Keep your feet flat on the floor.
• Focus on the stomach muscles and pull your belly button downward.
• Hold the pose for 20 seconds.
• Do the exercise 5-10 times.

Mini Squats

• Stand upright with your feet shoulder-width apart.
• Hold on to a chair, wall, or table if you need additional support.
• Keep your back straight.
• Gently lower your body as you bend your knees until they are above your toes.
• Your feet need to remain flat on the ground.
• Maintain this position for several seconds, then straighten your legs slowly to the starting position.
• Repeat these squats 5-10 times.

We Care Chiropractic Clinic In Glendale, AZ

We Care Chiropractic Clinic offers Chiropractic Care in Glendale, Arizona.  We specialize in providing relief from a wide variety of common chiropractic problems. Contact us today at (623) 825-4444 for more information.