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. Hip & Mid-Spine Stability / Mobility 4: Towel-Assisted Sliding Pigeon Stretch: Get in a seat position with your left leg in front of you at a 90º angle (If you can’t sit with your legs at 90º angle without pain, go as close as you can pain free.) Place your right leg behind you with your toes facing down. With the assistance of a towel, slide forward with your right arm over your left leg. This will stretch out your left hip and right Lat muscle. Hold for 3-5 seconds and come back 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.

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.

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.

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 Beginner to Full Progression  Beginner: Start by sitting on the floor (with a comfortable surface) with your legs bent and your hands on the floor behind you. From there external rotate one leg to the outside at 90º angle and internally rotate the other leg to the inside at 90º angle. (If you can’t sit with your legs at 90º angle without pain, go as close as you can pain free.) Go back and forth switch leg rotations. This will help open your hips. First progression: Perform the same exercise, but this time hold your hands to your chest. This will make you need to control the movement of your hips while having to support your weight while moving. Final Progression: At the end range of motion of the 90/90 exercise, you will then lift yourself off the ground and extend your hips. This will help strengthen your core and posterior chain and stretch out your quadricep and hip flexors. Work up to 5-10 reps on each side. You can practice doing the lift offs on one side at a time first. When you fully progress, switch legs after each rep and perform it 5-10 times on each side.