Hip & Mid-Spine Stability / Mobility The hips and mid-spine (Thoracic or T-Spine) are highly mobile joints that function through the three planes of motion (frontal, transverse, and sagittal). Exercises that integrate the hips and spine simultaneously are an effective way to maintain stability, mobility, and balance. The exercises we will demonstrate over the coming weeks can be used to warm up the body before a lower body strength routine. They can also be performed daily in the morning to help with joint stiffness. Remember, with movement comes function. 90/90 with External Hip Rotation: To start, perform the basic 90/90 hip exercise. At the end range of motion of the exercise you will externally rotate your back foot by lifting your back foot off the ground. Hold your back foot off the ground for 1-2 seconds. This will help stretch the opposite hip while activating your glutes on the side of your raised foot. Perform on the same side 5 times and then switch legs. Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.
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