Low Back Mobilization

 

Hip hikes:

For spinal mobilization. 

Slide your feet toward your hips, bending your knees at right angles.
Engage your abdomen,
Slide one hip along the floor towards your ribcage.
Do the movement slowly and smoothly.
Let it go, switch sides, then alternate.
Do not use your feet to assist.
Repeat as desired.

 

Hip rotations:

For low back mobilization

Roll your hips so that your low back is flat on the floor,
Then roll your hips so that your low back arches upwards from the floor.
Do the movement slowly and smoothly.
Use your abdomen, not your feet to assist.
Repeat as desired.

 

One hip to ceiling:

For low back mobilization.

Using your abdominal muscles raise one hip and buttock vertically towards the ceiling,
Use your feet as little as possible to assist.
Do the movement slowly and smoothly.
Let it go, then switch sides.
Repeat as desired.

 

 

Hip Hike - Exercise/ Stretch

Hip Rotation - Exercise/ Stretch

One Hip to Ceiling - Exercise/ Stretch