Suffering from low back and hip pain associated with poor hip mobility. These are 5 of my favorite beginner mobility exercises that will keep you limber and flexible. The videos for each of these exercises will be made available on our YouTube and Instagram/Facebook pages later this month.
1. Deer Pose
Starting Position - Begin with your left leg forward, knee bent and left foot positioned in front of the right foot. Your right hip will be inline with your knee bent and your left foot inline with the left knee.
Stretch - Extend your upper body back you should feel a stretch in the front of the right leg. Hold for a minimum of 20 seconds.
Stretch - Fold forward over the left leg. Hold the stretch for a minimum of 20 seconds.
2. Wide Leg Child’s Pose
Starting Position - Start with stretch on your knees sitting back on your feet. Bring your knees wider than hip width apart.
The stretch - Fold forward between your knees reaching your arms over head. Hold for a minimum of 20 seconds
3. Half Frog Pose
Lying on your stomach bend your knee bringing it out to your side lining it up with your hip. Keep the right foot inline with the knee hold for a minimum of 20 seconds.
4. Pigeon Stretch
Starting position - Begin on your knees. Bring your left shin to the ground and tuck your left foot close to your right hip. Extend your right leg back.
Stretch - Fold forward over your left leg. Hold for a minimum of 20 seconds. If its uncomfortable to have your right knee directing on the floor add a pillow for extra comfort.
5. Low Lunge
Starting Position - Begin with your right knee down on the ground (or pillow) and your left foot planted in front of you.
Stretch - Shift your weight forward bending your left knee. Squeeze your butt to keep your hips from tilting. Hold for a minimum of 20 seconds.