Lower Back & Pelvis
Sacroiliac Joint Unlocking
Sacroiliac joint unlocking technique using knee crossing to relieve lower back and pelvic pain.
Read more
Hip
Articles tagged "Hip"
14 articles
Lower Back & Pelvis
Psoas Stretch
The psoas stretch in a low lunge releases the primary hip flexor, often shortened by prolonged sitting.
Read more
Lower Back & Pelvis
Piriformis Stretch
Learn how to stretch the piriformis muscle in a supine figure-4 position to relieve sciatic pain and hip tension.
Read more
Lower Back & Pelvis
Pelvic Floor Stretch
This seated wide-leg forward fold targets the pelvic floor and adductors to release deep pelvic tension.
Read more
Lower Back & Pelvis
Forward Fold Lotus
The forward fold lotus stretch loosens the adductors and lower back muscles through a gentle forward trunk flexion.
Read more
Lower Back & Pelvis
Pigeon Pose
The pigeon pose deeply stretches the piriformis, psoas, and glutes to release hip and lower back tension.
Read more
Hips & Lower Limbs
Deep Squat
Deep squat with heels on the floor, 30 to 90-second hold to mobilize hips, knees and ankles simultaneously.
Read more
Hips & Lower Limbs
Range of Motion Improvement - Lying Bicycle
Lying bicycle exercise (air pedaling) on the back to improve hip and knee range of motion while mobilizing hamstrings and quadriceps.
Read more
Hips & Lower Limbs
Hip Joint Flexibility
Hip flexibility exercise lying on the back, with circular leg movements to mobilize the hip joint in all directions.
Read more
Hips & Lower Limbs
Adductor Stretch
Adductor stretch in butterfly position: seated, feet together, knees open toward the floor to loosen the inner thighs and hips.
Read more
Hips & Lower Limbs
Hip Joint Stretch
Hip joint stretch in supine position, leg crossed in figure 4 with pull toward the chest, to release deep hip tension.
Read more
Hips & Lower Limbs
Side-Lying Quadriceps Stretch
Side-lying quadriceps stretch with ankle hold, 30-second hold to lengthen the rectus femoris and vastus lateralis without lumbar compression.
Read more
Hips & Lower Limbs
Prone Quadriceps Stretch
Prone quadriceps stretch with ankle hold, allowing a deep and controlled stretch of the rectus femoris and vasti muscles.
Read more
Hips & Lower Limbs
Hip Rotator Stretch
Seated hip rotator stretch with crossed leg and gentle torso rotation to release deep hip muscles and improve rotational mobility.
Read more