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.
Stand on one leg, extend the other leg and place it on the back of a sturdy chair. Bend at the hip reaching for your toes. You are lengthening the hamstring as it crosses the back of the knee. Hold this for 2 min. Switch sides. Hold for 2 min.
COUCH STRETCH (HIP FLEXOR STRETCH)
Bend the knee of the leg you are stretching so that the knee is on the ground (or on a pillow) and that foot is propped up against the wall (or the couch). Lunge forward with the other knee bent but not beyond the foot. Hold onto a chair for balance if needed. The stretch should be felt in the back leg at the front of the hip. Aim to straighten your upper body in line with the leg parallel to the wall. Hold for 2 min. Switch sides. Hold for 2 min.
HIP ROTATOR STRETCH (INTERMEDIATE)
Stand on one leg. The other leg is flexed and 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. Hold for 2 min. Switch sides. Hold for 2 min.
HIP ROTATOR STRETCH ADVANCED (PIGEON POSE)
Start in a plank stance. Bend one knee and bring it toward the same elbow. Turn the knee so that the lower leg crosses the body like a “t”. Lower the upper body which is bending at the hips and stretch the back of the hip. The other leg stays extended behind the body. Hold for 2 min. Switch sides. Hold for 2 min.
DOWNWARD FACING DOG
Get on all fours. Place your hands in alignment under your wrists and your knees under your hips. Press into your hands, tuck your toes under, and lift up your knees. Bring your sit bones up toward the ceiling. Keep a slight bend in your knees and lengthen your spine and tailbone. Keep your heels slightly off the ground. Press firmly into your hands.
Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders. Keep your head in line with your upper arms or with your chin tucked in slightly. Hold this pose for 30 sec-1min
Lie on your stomach with your hands under your shoulders and your fingers facing forward. Don’t allow your elbows to go out to the side. Press into your hands to slowly lift your head, chest, and shoulders. You can lift partway, halfway, or all the way up. Don’t go to the point of pain.
Maintain a slight bend in your elbows. You can let your head drop back. Release back down to your mat on an exhale. Look straight ahead or slightly upward as you lengthen the back of your neck. Remain in this pose for up to 1 minute. Rest before repeating the pose.
TWO-KNEE SPINAL TWIST
Lie on your back with your knees drawn into your chest and your arms extended to the side. Slowly lower your legs to the left side while keeping your knees as close together as possible. You may place a pillow under both knees or in between your knees. You can use your left hand to gently press down on your knees.
Focus on breathing deeply in this position. Hold this pose for at least 30 seconds. Repeat on the opposite side. Modify by lengthening the leg you are not crossing over the body to get the knee that you are stretching further away and therefore a deeper stretch.
DEEP SQUAT STRETCH
Hold onto a counter, standing with feet shoulder width apart. Lower into a deep squat, pushing your knees out. Hold in the bottom of the squat for 3 sec flexing the lower spine. 10 reps. Then hold in a deep squat position for 5 deep breaths.
Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands.
Your head should be in line with your back. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
SIDE PLANK EXERCISE
Get into a side plank position. Drop your bottom hip toward the floor. Reverse the movement and lift hip up as high as you can. Repeat 10 times. Repeat on the other side.
Modified: do this up against a wall on your elbow. Feet parallel to the wall and about a foot away from your upper body. Move your hip toward the wall and then back to your starting position. Repeat 10 times. Repeat on the other side.
QUAD PLANK EXERCISE
Start on all fours. Raise your knees off of the ground. Arch your back, raise the upper body up, opening the lower back. Hold for 20-30 seconds
BIRD DOG EXERCISE
Kneel with knees hip-width apart and your hands placed on the ground shoulder-width apart. Brace the abs. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered. Continue to point the arm out straight in front and extend the opposite leg behind you.
You should form one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight. Hold for a few seconds then return your hands and knees to the starting position.Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift.
Aim to complete 5 strong reps on each side, 10 reps total. Add additional sets of 10 exercises for a maximum of three sets of 10.
SINGLE LEG DEADLIFT
Stand with both feet under hips. Shift your weight to the right leg, which should be straight with a slight bend in the knee. Begin to lift your left foot back behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times.
At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Hold for 3 sec. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. Repeat all reps on one side, then switch legs.
HIP ROTATOR - ACTIVE STRETCH
Stand on one leg. The other leg is flexed and 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 lower spine. Hold for 3-5 sec. Switch sides. Repeat 10 each side.
HIP FLEXOR ACTIVE STRETCH (FOCUS: HIP FLEXOR)
Stand on both feet while holding a PVC pipe. Step forward in a lunge, slightly bending the back leg. Twist the upper body holding the PVC pipe away from the hip of the back leg. Return to the beginning position. Repeat 5 times on the same side. Then continue for another 5 reps modifying the twist so that the arm reach is over head. Then repeat on the other leg.
HIP FLEXOR STRETCH (FOCUS: LOW BACK)
Stand on a box or a stair with both feet. Step back with one leg so that the back knee is bent and touching the floor. The foot on the box should have the knee directly over it and not in front of the foot. Lean your body into that knee stretching the low back. Hold for 3 sec. Stand back up on the box with both feet. Repeat other side. 10 per leg.