Hip Mobility Routine
Get help for those stiff HIPS
Explore our dynamic hip mobility routine, created by Dr. Lisa Smycz at Errol Street Chiropractic. This routine serves as an essential tool for promoting hip and lower back health, supporting overall spinal function and improving your posture.
Designed for daily use, this short and accessible routine helps enhance mobility and control in the hip area. Here’s a breakdown of the movements featured in the video:
Here are the breakdown of exercises
1.Pelvic Tilts:
While standing or lying down, gently tilt your pelvis forward and backward. This movement helps activate your core and improves control of the pelvic muscles.
2.Side Bends:
Stand tall with your feet shoulder-width apart, then slowly bend your torso to one side, reaching down toward your knee. Repeat on the other side to stretch and mobilize the muscles along your sides and hips.
3.Hinges:
Stand with a slight bend in your knees, then hinge at the hips by pushing your hips back while keeping your spine neutral. This targets your hamstrings and glutes, improving flexibility and stability.
4.Low Back Rolls:
Lie on your back with your knees bent, then gently rock your knees from side to side, keeping your feet flat on the floor. This movement relaxes the lower back and gently stretches the hip area.
5.Wide Stance Hinges:
Stand with your feet wider than shoulder-width apart, then hinge at the hips and lower your torso forward, keeping your spine straight. This variation deepens the stretch in your inner thighs and hips.
6. Ice Skater:
Shift your weight from one foot to the other in a side-stepping motion, bending your knee as you move. This improves lateral stability and strength in the hip muscles.
7.Y Balance:
Balance on one leg while extending the other leg forward, to the side, and then backward in a Y-shaped motion. This builds strength and stability in the hips and legs.
Disclaimer:
The following exercises are intended for current clients of Errol Street Chiropractic as part of their chiropractic care plan. They should only be performed under the guidance of your chiropractor. These exercises may not be suitable for everyone and are not intended to replace professional advice or a personalised assessment. If you experience pain, discomfort, dizziness, or other adverse effects, consult your chiropractor before continuing. These exercises are tailored to meet the specific needs of clients at Errol Street Chiropractic and may differ from general exercise recommendations.
Practice this routine 1-2 times daily, focusing on deliberate control of each movement. There’s no need for strict repetitions—perform as many as feels right for your body.
Lisa Smycz
Melbourne Chiropractor
The Australian Chiropractors Association has a free App called Straighten up Australia. CLICK HERE. If you would like to know more about what front on posture should look like CLICK HERE. Find out how to assess side posture, please CLICK HERE.