mobility routine and exercises for back & hip pain

hiii I’m Shan, a licensed athletic trainer, and I want to share my knowledge/ experiences with you all to help you heal your own bodies 🫶🏼

for all the girlies with low back pain and hip issues. Try doing these every night before bed to help!!

Stretches:

•hamstring nerve glide: helps stretch the entire posterior chain, from the big toe up to your skull

•pigeon: releases the deep muscles within the glute

•kneeling hip flexor with reach: if done properly, this can stretch the hip flexors, psoas, and quad

Exercises:

4 point hip abduction: targets the glute minimus which is responsible for balance

deadbugs: strengthens the pelvic floor which stabilizes the hips during rotation (can also be done with a band around the feet for added resistance)

seated hip flexion: encourages the low abs and hip flexors to work together

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