Low Back and Hip Mobility Exercises

    Published: 06-16-2009
    Views: 37,866
    Founder of King Chiropractic Dr. Neil King shows some exercises you can do to improve mobility in your lower back and hips.

    Dr. Neil King: Hi, I am Dr. Neil King, founder of King Chiropractic and we are back wiping out that low back pain. Already we have reviewed the upper body. We have done some low back stretches and also we have done some things on all fours that you are probably familiar with. I am thinking that most of you haven't seen this exercise for your low back, but believe me, it makes a huge difference in the mobility in your low back and that all important hip. We want to make sure those hips stay mobile because with good hip mobility your low back is going to feel a lot better.

    So here is what we are doing. I have got one foot forward and I am kneeling on my knee. Then what I do as I just relax my left arm, I am going to put my right arm overhead and subtly stretch it to the opposite side. One, two, three, four, five and then I return to the start position. That's very important because we want to teach ourselves to move.

    This is a great kinesthetic exercise. The arm goes overhead, one, two, three, four, five and we return to the start position. You do that five times on one side to a five count and now you change sides. The right arm is relaxed, the left arm goes overhead one, two, three, four, five, back to start position, one, two, three, four, five, very subtle.

    Five count five times each side to give that hip mobility. I am going to move on to a hip slide exercise. Same position, foot forward, hands on your hips and I want you to lean your hip away. You stay there for ten seconds, back to the middle, lean your hip away, ten seconds, back to the middle, alternate five times on each side. Lean your hip away and back to the middle. That's going to give that hip mobility and it's going to teach your lower body to stabilize itself when you are lifting and twisting and moving things and we are going to continue wiping out that low back pain with exercise on our back next time.