30 Min Exercises for Lower Back and Hip Pain Relief
30 min
Bodyweight
Beginner
Try this four part routine to improve mobility and relieve pain in your lower back and hips. We provide beginner and intermediate modifications, so be sure to choose the right variation for you. No equipment required for this stretching and strengthening routine. Lower Back Stretching Hold each stretch for 15 seconds Cat / Cow Cobra / Modified from Forearms Iso Prone Leg Raise / One Leg Pelvic push through the floor Iso Hip Up Lying Leg Twist to 90 Degree / 45 Degrees Knees to Chest One Leg to Chest One Straight Leg Raise Knee to Side Stretch Hip Stretching Lying Hip Rotations (10 in/out +15 sec hold) Figure Four Piriformis (10 in/out +15 sec hold) Lower Back Strengthening 2 Rounds x 12 reps Prone Superman / Upper Body Only Alternating Superman Good Morning Hip Up Hip Strengthening Straight Leg Raise + Pulse x 12 each Clams + Pulses x 12 Lateral Leg Raise + Pulses x 12
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WELCOME
to the tribe hasfit - Coach Kozak and Claudia