The easiest exercise for improved hip mobility is…
Quadruped Rocking.
This is one of those exercises that almost anyone can do without much difficulty. It takes very little time, doesn’t require any equipment and as most of my physical therapy client’s say “it’s easy”.
If you’re suffering from low back pain, give it a try the next time you’re slumped on the couch watching TV and a commercial comes on (please note sarcasm here…if you’ve been reading any of my posts, you should not be slouched when watching TV!).
As an added bonus, when executed properly it’ll improve your posture, activate your core and help stabilize your shoulders.
Yours in movement.
Dev Chengkalath
October 13th, 2009 at 10:23 pm
Hi, Dev! Okay, I’m officially jealous of your intro music! Excellent video. Tell me, should the exerciser be drawing in the belly when exhaling or pushing off on the hands at all? Or does he/she simply rock back and forth? Keep up the great posts!!
October 14th, 2009 at 8:20 am
Hey Liz,
In most cases, I’m against having anyone draw in their belly. I prefer using abdominal bracing, which is keeping the belly as is (neither drawing in nor pushing out), but contracting all those muscles as a unit. Essentially, this tightening acts as the body’s natural girdle which will brace and support the spine and associated structures. With this braced position, the individual can just rock back and forth, making sure that they keep his or her spine in that neutral position.
Hope that helps!