DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next, or you can contact us via phone or e-mail for faster response.
FLEXIBILITY: HIP FLEXOR STRETCH
Go into a lunge with your left knee pointed toward the ground or touching the ground. Lean forward. Keep your body upright, tilting the pelvis so that there is a slight contraction of the abs as you push your left leg away. Hold for 30 sec up to 2 min. Repeat with your right knee.
FLEXIBILITY: BUTTERFLY STRETCH
Sit on the ground, with knees bent and pull the soles of your feet together. Gently push down on your knees with your elbows. Hold for 30 sec up to 2 min.
FLEXIBILITY: FIGURE 4 STRETCH
While lying on your back with knees bent, place your right ankle on your left knee. Loop your hands around your left leg and pull towards your chest. Hold for one minute. Repeat with the opposite leg. An easier version is to do this seated.
FLEXIBILITY: SEATED SPINAL TWIST
From a seated position on the floor, keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh.
If this is too much, you can also grab hold of your right knee and twist to look over your right shoulder. Lengthen your spine as you twist your body to the right.
Try to keep your hips square to deepen the twist in your spine. Turn your gaze to look over the right shoulder. Hold this pose for up to 1 minute. Unravel by twisting your body to the left and pause. Repeat on the other side.
MOBILITY: DEEP SQUAT WITH EXTERNAL ROTATION
Go into a deep squat. Keep your heels on the floor. Externally rotate one leg and add pressure with your hand on the internal thigh. Push it away then neutral (the squat position) Repeat 10 times. Repeat on the other leg.
MOBILITY: DEEP SQUAT WITH INTERNAL ROTATION
Go into a deep squat. Keep your heels on the floor. Hands rest behind you on the floor. Drop the knee down of one leg, internally rotating the femur then bring it back up 10 times. Repeat it on the other leg.
MOBILITY: HIP EXTENSION WITH GLUTE ACTIVATION
Go into a lunge position and then lower down so one knee touches the floor. Point the toe of the knee on the floor. The other leg should be at a 90 degree angle. Lean forward stretching the front of the hip and squeezing the glute on that side. Repeat 10 times. Repeat it on the other leg.
MOBILITY: HIP FLEXOR ACTIVE STRETCH
Start with both feet on a box (or stairs), step back with one foot, knee touches the ground, keep pelvis tucked then arch back. Focus on stretching the front of that hip. Pause for 3 sec, step back up on the box and switch legs. Repeat 10 each side.
MOBILITY: HIP ROTATOR ACTIVE STRETCH
Stand on one leg. The other leg is flexed at the knee and hip. The ankle is turned in so that you can rest the lower leg on a box or a chair. Bend at the hip stretching the back of the hip. Lean in to flex the lower spine. Hold for 3-5 sec. Repeat 10 times. Switch and repeat on the other side.
STRENGTHENING: SIDE PLANK
Lie on your side with one leg stacked on top of another, then prop your body up on your hand or elbow while keeping feet stacked. You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. You can make it easier by crossing the upper leg in front of your body for additional support. Hold for 1-2mins
STRENGTHENING: SIDE PLANK RAISES
Get into a side plank position. Drop your bottom hip toward the floor. Reverse the movement and lift the hip up as high as you can. Repeat 10 times. Repeat on the other side.
STRENGTHENING: STRAIGHT LEG RAISES
Begin sitting on the floor, one leg bent with the other extended straight in front of you, along the floor. Flex your foot and pull your toes toward you, keeping your knee straight. Place a kettlebell (or other object) next to your knee. Lift your foot over the kettlebell and then return. Repeat for 2 sets of 10 repetitions on both sides.
STRENGTHENING: BANDED GLUTE BRIDGE
Start by lying on your back with knees bent and feet flat on the floor. Drive up through your heels lifting your glutes off the ground. Squeeze glutes for 3 seconds at the top and slowly lower down. Repeat 10 times.
STRENGTHENING: BANDED CLAM SHELL
Start on the floor, laying on your side. Add a band just above your knee. Have your knees and hips bent at a 30 degree angle. Raise up the outer leg so that the knees go away from each other but that the feet stay together. Repeat 10 times, rest repeat for 2 sets. Turn over and repeat with the other leg.