Orthopedic & Pelvic Health Physical Therapy and Restorative Exercise Blog

Top 10 exercises for hip and spine health

10/5/2012

Hip mobility is key to the health of the spine. When we lack the motion at our hip joints, the spine will take up the slack by moving into flexion or extension. Here I am trying to lift my leg backward. Compare the two pictures. You can see the increase of the lumbar curve on the left, this is called extension. This creates compression and degeneration of the tissues and tension in the back muscles. This picture on the right shows my true hip motion without compensating by getting more motion through my spine.

Now, here I am lying on my back with my knees bent. On the pic on the top, the dots demonstrate having a level pelvis. As I bring my knee toward my chest, I moved past my actual motion at my hip joint and my pelvis tilts posterior or toward the floor. This action creates flexion at my spine and places more stress on the lumbar discs making me more susceptible to a disc herniation or degeneration.

Restore mobility to your hips, and save your spine from wear and tear from all that extra motion! Below are 10 of my favorite Restorative Exercises™ to free up the hips and the spine! Unless stated otherwise, hold the stretch for one minute each side.

Psoas release: Place a block under your sacrum with your knees bent so your shins are perpendicular to the floor. Relax here for 5 minutes.

After the release, bring one knee toward the chest and hold it at arms length. Kick the other leg out straight and begin to lower slowly keeping the knee straight. This uses the psoas in an eccentric contraction and allows the hip to move into extension. Repeat other side.

Bend your knees and bring the soles of your feet together.

Cross left leg on top of the right. Repeat other side.

Cross left leg over right. Make sure to sit with a neutral pelvis (not to tuck sacrum or round your spine). Repeat other side.

Get into the lunge position. Make sure your spine is neutral (no flat back or increased curve) and your hips are square. Begin to shift weight forward, moving your R hip into hip extension. Keep your front shin perpendicular the the floor. Switch sides.

Lift your left leg in the air so your hip, knee and ankle are at 90 degrees. Keeping your left shoulder down, take your left leg across the body toward the floor. Take it as far as you can and maintain your left shoulder on the floor. Switch sides.

Begin by starting in the same position as previous stretch. This time, take the knee all the way to the floor. You will notice that your shoulder comes up. Relax your torso to allow your shoulder to come down to the floor. Repeat other side.

Start with knees bent. Place a block in between the knees and lift legs to 90 degrees. Begin to rotate your hips by bringing your feet away from each other and then return to start position. Repeat 10 times for 3 sets.

Maintain neutral pelvis. Cross your right leg over left.

Bring your knees toward your left side until your foot hits the floor. Try to make sure the your right shoulder stays on the floor. Repeat sides.

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.

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A Song To My Psoas: "Please Release me, let me go..."

5/8/2012

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Do you stand with an excess curve in your low back? Do you have back pain? Do you stand with your knees slightly bent? Do you tuck your pelvis under to look slimmer? Do you lift your chest up (rib thrust)? Does your hip pop, or snap as you get up from sitting and start to walk? Do you have pain in your groin, or in the front of your thigh?

If you answered yes to any of the above questions you may have tight psoas muscles.

The psoas major attaches to the last rib, the sides of the lumbar vertebrae and the discs in between. It travels down and forward over the brim of the pelvis, inserting into the top part of the inner thigh.

I learned in anatomy class that the psoas major is primarily a hip flexor (lifts your leg toward your chest). The psoas can also pull your spine forward increasing the curve in your back and pressure on your vertebra and discs. When the psoas is tight, the ability of the leg to extend (move back) at the hip is compromised during walking. This will create rotation at the pelvis which can lead to dysfunction of the back or pelvis. For the health of your spine and your whole body, the psoas muscles need to release and lengthen.

Begin by performing a self evaluation. Lie down on the floor with your legs out straight. Assess to feel if the back of your thighs are flush with the floor. Check to see if you maintain an arch in your back. Your thoracic and lumbar area should be flush with the floor. You should have a small curve near the top of the sacrum.

Can you see the light coming through under the back and thighs?

Zooming in, you can really see the arch in the back. Notice that the ribs are lifted up and not relaxed against the abdomen.

To perform the release you will need a bolster. The bolster should be firm, but comfortable enough that you can lie on it for awhile. Place the bolster along the spine.

You want to be propped up on it so the back of your legs become flush with the floor. Position the bolster so the end of it is placed near the bottom of your shoulder blade. Do not let your back arch with your ribs lifted up like the picture above. If your ribs are lifted you are too far up on the bolster; scoot down toward your feet until your ribs relax down. Place your head on a yoga block or pillow so your head is not hyperextended (bent back).

Relax here for at least five minutes. Focus on breathing and letting go. Allow yourself quiet time with no distractions. After the release, perform another self evaluation and notice how relaxed the muscles of your back feel and how much contact your body has with the floor. Perform daily, or more often if your are tight!