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 Banded Rotation: Start with a large rubber band attached to an anchor point. From there sit on the floor with your legs in a 90/90 position. (If you can’t sit with your legs at 90º angle without pain, go as close as you can pain free.) Once in position, grab the rubber band and stretch out towards the floor. From there come back up and pull the rubber band towards your chest, while rotating at the hip. Hold for 2 seconds and do it again. 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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