Are you suffering from low back and hip pain associated with weak hips and instability issues. These are 5 of my favorite beginner exercises to get you started on your road to recovery. |
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2. Elevated Heel Tap
Equipment - stable step or block
Starting Position - Start by standing on a block or stair. Shift your weight over to the right foot. Raise your left foot off the block by bending the knee slightly.
The Movement - Shift your weight forward as you tap your left heel on the floor in front of you. Do not allow the hip to drop as you do this movement and try to keep your right knee pointing straight ahead.
Return to the starting position.
Starting Position - Start by standing on a block or stair. Shift your weight over to the right foot. Raise your left foot off the block by bending the knee slightly.
The Movement - Shift your weight forward as you tap your left heel on the floor in front of you. Do not allow the hip to drop as you do this movement and try to keep your right knee pointing straight ahead.
Return to the starting position.
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3. Step-up
Equipment - Stair or stable block
Starting Position - Start by standing facing a step or block. Shift your weight to your right leg and bend your left knee slightly so your left foot is off the ground.
The Movement - Place the left foot on top of the block. Shift your weight over your left foot and push through the left foot to step your right foot up onto the stair or block. Be sure to push through the left foot on top of the block and not the right foot on the floor.
Step back off the block starting with the right foot back to the starting position.
Starting Position - Start by standing facing a step or block. Shift your weight to your right leg and bend your left knee slightly so your left foot is off the ground.
The Movement - Place the left foot on top of the block. Shift your weight over your left foot and push through the left foot to step your right foot up onto the stair or block. Be sure to push through the left foot on top of the block and not the right foot on the floor.
Step back off the block starting with the right foot back to the starting position.
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4. Seated Leg Lift
Equipment - None
Starting Position - Sit on the floor with your legs extended out in front of you with your feet approximately hip width apart. Feet are pointed towards the ceiling and your sitting up tall with your back flat.
The Movement - Raise your right leg in the air so your heel is hovering off the floor. The heel doesn’t need to be raised off the floor very high. You need to insure that you remain seated with your back straight during this movement. If you find yourself hunching forward try not raising the leg as high or bend the knee slightly to make the movement easier.
Return to the starting position
Starting Position - Sit on the floor with your legs extended out in front of you with your feet approximately hip width apart. Feet are pointed towards the ceiling and your sitting up tall with your back flat.
The Movement - Raise your right leg in the air so your heel is hovering off the floor. The heel doesn’t need to be raised off the floor very high. You need to insure that you remain seated with your back straight during this movement. If you find yourself hunching forward try not raising the leg as high or bend the knee slightly to make the movement easier.
Return to the starting position
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5. Single Leg Squat to Chair
Equipment - Bench, chair or box
Starting Position - Start standing facing away from the box or chair. Shift your weight to the right leg as you extend out your left knee. The height of your left leg isn’t important as long as it doesn’t make contact with the floor throughout the movement.
The Movement - Keeping the left leg off the ground sit back and down. Do not let yourself drop onto the chair but instead control your decent. If you do find yourself dropping raise the height of the chair or box. A helpful modification to make the movement easier is to perform this exercises close to a wall or use a chair with arm rest to support you as you sit back and down. Try to only take as much weight off the movement with the wall or arm rest as needed to control the movement.
Return to standing position.
Starting Position - Start standing facing away from the box or chair. Shift your weight to the right leg as you extend out your left knee. The height of your left leg isn’t important as long as it doesn’t make contact with the floor throughout the movement.
The Movement - Keeping the left leg off the ground sit back and down. Do not let yourself drop onto the chair but instead control your decent. If you do find yourself dropping raise the height of the chair or box. A helpful modification to make the movement easier is to perform this exercises close to a wall or use a chair with arm rest to support you as you sit back and down. Try to only take as much weight off the movement with the wall or arm rest as needed to control the movement.
Return to standing position.
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Roz
Roz
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Rozalind Sorensen
Certified Athletic Therapist
Registered Massage Therapist
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