3 Hip Stretches to Improve Flexibility and Reduce Low Back Pain

Dr. Patrick Bradley from The Joint Chiropractic explains three types of Hip Stretches to help improve overall flexibility and reduce low back pain.

3 Hip Stretches to Improve Flexibility and Reduce Low Back Pain

For all stretches, perform as advised by your chiropractor.

Stretch 1: Standing Hamstring

The first exercise is the Standing Hamstring, which muscles that are
contracted while sitting for long periods. This tightness can affect the
position of your hips and cause symptoms of pain in your lower back.

How To Preform A Standing Hamstring Stretch
• Start in a standing position, extend one leg out with your heel on the
floor and toes pointed upward
• As you lean forward, brace yourself with your hands on the top of your extended leg
• You may choose to lower your hip on the side of the extended leg to
increase the stretch
• It’s important to not hunch forward, be sure to keep your spine straight and in a neutral position
• Repeat this stretch on the opposite leg
• Then release

Stretch 2: IT Band Stretch

Stretching the IT, or Iliotibial Band, can help undo the damage of prolonged sitting and alleviate knee and hip pain. This exercise especially helps mobility when walking, running and climbing stairs.

How To Preform A IT Band Stretch
• Start by standing near a wall
• Place your hand high on the wall for balance
• Take the leg closest to the wall and cross it behind your other leg
• Gently push your hips toward the wall and you will feel a stretch on
the outside of that hip and leg
• Repeat this stretch on the opposite side
• Then release.

Stretch 3: Piriformis Stretch

Prolonged sitting or strenuous activities can cause muscles surrounding the hips to tighten which can affect the health of your lower back. The last exercise, the Piriformis Stretch, can help increase hip mobility.

How To Preform A Piriformis Stretch
• Start in a seated position, place one ankle on your knee
• Gently lean forward until you feel a pull around the hip of the bent leg
• Repeat this stretch on the opposite side
• Then release

Remember, for all stretches, perform as advised by your chiropractor.

The Joint is more than just a solution for back pain, it’s your key to a healthy lifestyle.

[robertvasquez]

yes this helps a lot.. too much computer work sitting down does it every time.. Thanks...

[hyshen]

To me, Joint chiropractic is more time-efficient and cost-efficient than seeing a doctor. You don't have to make an appointment that has you wait a month to see a doc for some common symptoms.

[tdh]

Thanks For Sharing!! Is Luke Left handed?

[bradvincent]

I like the joint. Great adjustments.

But these are near useless stretches and instead you should look up Kelly Starrett or the knees over toes guy for a better big picture of human mobility.

[melb.]

Should you do each exercise only once and then move to the next?