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.

102 Comments

alexa kim

10/5/2012 05:13:38 am

This is a great sequence. Your pictures and cues are very clear. Thanks very much!

Susan

10/5/2012 08:22:09 am

Thanks Alexa!

April Storms

10/5/2012 05:56:29 am

This is a fabulous post! My son has been experiencing some hip pain when golfing, he and I will be doing this sequence together.

10/5/2012 08:23:33 am

I would love to hear what happens to his golf game once the pain goes away!

Holly link

3/9/2016 11:27:40 am

Hi Susan, I have a pinched sciatic nerve, it is pinch in my L5 which is also not where it belongs ... any suggestions?

3/9/2016 11:47:35 am

Hi Holly,
That is a loaded question. Without a proper evaluation, it is impossible to direct your care.
Susan

Lyn Christian link

10/5/2012 07:54:28 am

I'm going to share this with my friends. Your stretches and classes keep my hip flexor from flaring up even when I spend lots of time on my bike. Thanks Susan.

10/5/2012 08:24:45 am

Thanks. Consistency pays off!

Lisa Gillispie

10/5/2012 09:42:50 am

Really helpful post Susan! Look forward to doing this sequence.

gal gery

10/6/2012 03:34:27 am

can these exercises potentially help with diastasis recti? especially seperation at the lower abdominal area? thank you!

10/7/2012 09:27:40 am

Yes. Hip motion is crucial for core stability. There are many factors to the cause of diastasis recti: alignment and how the core stabilizers are working together also contribute. Learning to stack it up in standing and getting your diaphragm, pelvic floor, deep abdominal muscle and deep back muscle integrated is key. Check out these two links to give you more info on this:
http://www.alignedandwell.com/katysays/under-pressure-part-1/
and
check out the 3 part series on "The Fit Floor":
http://www.youtube.com/user/JulieWiebePT?feature=mhee

Hope this helps, Susan

10/8/2012 02:36:02 am

thank you for that.
are we supposed to keep the TVA engaged during the day, or would that count as intraabdominal pressure as well?
thanks again

10/8/2012 02:58:29 am

Gal,
No we shouldn't be contracting the TVA all of the time. Our body is dynamic and our core should be able to respond to our functional demands. If we contract and hold all of the time, we are not allowing our system to work for us. Check out those you tube videos, I think that will make more sense to you after you watch them.

10/9/2012 01:12:26 pm

thanks alot, i will check them out.

Annie

10/13/2012 02:16:36 pm

I really enjoyed this sequence. Just a question - do we need to do it in that order?? After finishing, the front of my hips felt 'compressed', so I did the first couple of hip opening exercises again.
Thanks

10/14/2012 03:20:11 am

Annie,
They are not in any order. However, it is nice to start with the release on the block and maybe end with it as well. In my opinion I can't do the release enough! Thanks, Susan

Jocelyn Nugent link

10/20/2012 02:51:54 am

Love this whole sequence, I have very wacky hips and this helps alot. thank you.

Heather

11/5/2012 11:02:47 am

I had a baby 5 months ago and my friend suggested these exercises after I was complaining of tight hips. I just got through the sequence and it was really uncomfortable and almost painful to do some of these releases. My back felt like it arched very high when I tried doing the butterfly release with my legs and the psoas release. Could this be due to my hips just being really tight or could I be doing it wrong?

11/5/2012 11:47:21 am

Heather,
These may be too much for you right now. Start with this release from my blog http://www.alignintegrationandmovement.com/1/post/2012/05/a-song-to-my-psoas-please-release-me-let-me-go.html
You may want to do this 2-3 times a day. Don't start the other exercises until you have been doing this bolster release for at least a week.
Also, I have a Postpartum class coming up Dec 8th. If you are in the Salt Lake City area, it would be worthwhile to come.
If you are still having discomfort after a couple weeks, call me and we can talk it over: 801.859.4142

Best, Susan

11/5/2012 12:06:01 pm

Thanks for the information. I would love to attend your class....but I live in Albany, NY! Thanks again :)

Sihem

4/8/2013 06:07:10 pm

Hi,

I am at my 8 month postpartum, I have terrible back pain that start 2 weeks after delivery, i also feel some blockage in my left hip and pain on the top left of my hips. i wonder what cause this pain, could you please help me. thanks

4/9/2013 02:55:06 am

Sihem,
You may want to start with the psoas release that can be found in my blog here:
http://www.alignintegrationandmovement.com/1/post/2012/05/a-song-to-my-psoas-please-release-me-let-me-go.html

Also, pay attention to your standing alignment. You may be lifting and carrying your baby in a non-optimal way. Check out my blog for the standing alignment:
http://www.alignintegrationandmovement.com/1/post/2012/11/a-non-surgical-cure-for-prolapse.html

I hope this helps. Take care, Susan

4/13/2013 02:00:37 pm

Thanks Susan, I will follow your instructions, actually I doubt that my back pain is caused by the epidural, as the injection site is still tender and I feel the pain is mostly in the morning after I wake up and when standing only, when sitting I feel nothing, but cant stand standing for 1 mn specially in the morning, sorry I am so confused. but thank you again for the information.

sihem

4/13/2013 02:01:43 pm

Kay

4/16/2013 05:09:35 am

I have a torn ligament ... connects my sacrum to my pelvis on the left side. This happened about 8-9 years ago. The only thing the dr. told me was not to do sit-ups and "you don't want it to tear completely in two." :-\ I was given a "hip belt" to wear when doing housework or other movements that might compromise the area. I have occasional flare-ups in my left hip. Taking flexoril helps relax the area, but I need to be able to keep everything in alignment. Will I be able to do these exercises without harming the ligament? Or can you recommend others? I am considering Tai Chi, but cannot find a class in my area yet.

4/18/2013 01:37:00 am

Kay,
I can't say whether you would be able to do these exercises without assessing you and understanding what your initial mechanism of ligament injury was. Have you seen a physical therapist or movement therapist recently?

Susan

4/18/2013 07:46:33 am

I was never sent to a PT or MT. Can't say I got the best of medical care. The Dr who assessed the MRI wasn't even a MD. I am seeing a PT now but for my trigger thumb, not my back.

Yonha

7/26/2013 08:37:44 am

I'm a soccer player and I had an MRI back in 2009 on my back that showed I have a buldge disc in my L5 I've had two chortozone shots for the pain back in 2010. I'm currently doing physical therapy, which has reduced my lower back pain but I still can't straighten my right leg an lift it more than a few inches without feeling pain. What's your opinion on that? I haven't had an MRI since

7/27/2013 01:10:38 am

Yonha,
It sounds like your hip is a main factor and possibly the whole kinetic chain of the leg: foot to pelvis. I would have your PT investigate your hip further. You could be having some impingement at the hip and muscular imbalance. Good luck! Susan

Carolyn link

9/4/2013 02:28:02 pm

These exercises have been very helpful, thanks! One question: When you do the soles together (butterfly) exercise, is the block under your sacrum or under your upper back? You appear to be somewhat upright in the photo, so I couldn't tell.

9/5/2013 12:03:25 am

Hi Carolyn,
I do have something under my shoulders and head to allow my ribs to be in alignment with my pelvis. My lower ribs don't touch the floor when I lay on my back (I have an arch) so the propping helps to release tension in the spinal muscles and gets better alignment for pelvis and ribs. You don't have to prop unless you really want to refine your alignment practices.
Thanks for the response, Susan

aclickforhealth.com link

9/6/2013 09:48:12 pm

This is beneficial excises tip for all person.i did some excise which is awesome.

james

9/11/2013 06:59:22 am

i did the excercises and could feel my hips trying to realease but they never did. i have had lower back pain and been to a chiropractor over the last several years. he says it is my hips out of alignment but i can't seem to get them back right. is this something that repetition my correct?

9/11/2013 07:22:43 am

James,
Give yourself some time of consistent practice (a good cycle of change is 3 months though most people get results before that).
Have fun! Susan

Hannah

10/9/2013 06:56:46 pm

I have been suffering with back pain for the last 10 months since the birth of my second child. Could these excercises help with this?

10/9/2013 11:04:24 pm

Hannah,
Yes, these could be helpful! I would suggest that you don't do the one with the legs in the air. You may also want to look at the series of exercises that I just placed in my latest blog:
http://www.alignintegrationandmovement.com/1/post/2013/10/ten-exercises-for-a-healthy-psoas.html?

Take care, Susan

Christina

10/28/2013 05:13:47 am

I am trying to do these stretches because my hips range of motion is limited before it starts becoming very painful. I think they are misaligned or something.

I'm struggling with the stretches (reading left to right) 3,4,7,8,10, and 11. It's causing excruciating pain and feels like they are about to pop out. Especially with stretch 3 and 4. I can't even bend my knees slightly without pain in my hip. As soon as my knee begins to bend they hurt. Suggestions?

10/31/2013 07:51:52 am

Cristina,
I would recommend that you not do the exercises that cause pain at all. You may want to start in the hooklying position (very first pic before the exercises) and just begin with diaphragmatic breathing for 2 minutes and then begin gently rocking side to side (keeping knees bent, slowly bring knees toward to the right within comfortable range and then to the L side. Rock back and forth for about a minute).

Hope that helps, Susan

Maristella

11/9/2013 01:45:02 am

Hi Susan,
I have a 25 lumbar scoliosis curve and my right hip is higher than the other; could this exercises help me align my hips?
btw, when i did the butterfly crossing feet pose, it kinda hurt my thigh and hip.

11/9/2013 06:17:42 am

Maristella,
That particular stretch can be very intense. I would recommend that you do not do that one. These exercises are great! Scoliosis is complex, and involved the whole spine and use of the body, so this would not necessarily be complete for you, but great to start to bring freedom to your hips and low back!

Best, Susan

bill blair

4/3/2014 02:08:11 pm

If there is hip pain caused by siatic nerve pain following disc bulging
then hip contraction exercises are a must to rejuvenate the nerves
that have been damaged. Instead of major surgery I had a nerve root block which reduced the pain enabling balancing on the leg/hip affected. This combined with hip muscle contraction has enabled me to play hockey and tennis on a regular basis. I am 72yrs.
Bill Blair
Richmond BC

4/5/2014 11:24:06 am

Bill,
That is excellent that you were able to recover without surgery! Thank you so much for sharing, Susan

Kristin

4/7/2014 11:33:56 am

I recently went back to a desk job and was ready to call a chiropractor, which i have always refused to do. Instead i looked online and found this and I'm feeling instant relief! This will probably be a daily routine for me!

4/7/2014 12:49:05 pm

Kristin,
Wow! Thank you so much for sharing! I love instant relief! Susan

4/9/2014 10:54:15 pm

Hi! I've been following you for a short while. I like your posts!
So question- the photo with the orange spot markers, ideally would they stay aligned while the knee comes to the chest?
Thanks!

Jamie Dickson

5/29/2014 09:02:03 am

I experienced a fall a few years ago - I fell while snowboarding and landed on my backside. My tailbone was quite painful for about 4 weeks. After the pain went away, I found that when I clenched my butt-cheeks, the tailbone would pop like a joint. Anyway, to get to the point, I went running last April in an effort to get some exercise in order to start losing a bit of weight. After about 10 minutes, the pain I started to experience in my right pelvic region was unbearable. I was unable to see a doctor, so I rested an saw a physio a few weeks later. Someone suggested, not the physio, that I might have some SI joint trauma - it was weakened by the initial fall. The muscles get very very tight and my motion is quite limited for the first 15 minutes in the mornings.I get pain roughly where the SI joint is and also pain through to the groin area with sciatica-like pain radiating down the back of the right thigh.

Any advice?

9/22/2014 12:04:09 am

Jamie,
A fall can definitely affect the SI joint. Have you gotten any help with your physio? Susan

sandeep tiwari

6/21/2014 02:34:13 am

Dear susan
i can use this exercise in back bone surgery patient. How much beneficial patient get when he done this particular exercise.and also you sending me exercise image in coccydynia

craig

7/11/2014 02:50:42 am

recently went to get xrays on my spine. Slightly out of alignment and I'm wondering how often i need to stretch (4 times per week?) in order to see results. Also, I'm sure it varies by person, but how long until we can expect to see results?

Chris

8/3/2014 12:29:15 am

Hi Susan,
I am a former collegiate athlete who had been hampered by issues with my sacroiliac joint. The only thing that helped in my playing days was acupuncture. Some years later, I was hit from behind in a car and had a tight sore lower back since. Most recently, during a physical intervention training, my left hip felt like it came out however the pain was more of a cramp-type pain right over my hip joint. Since that time, the pain and soreness has been not stop and has all but halted my athletic lifestyle. It feels as if my hip is trying to poke through my lower back.... weird. Any suggestions? Perhaps going to the doctor is one but wanted to see if you might have some ideas. Thanks Susan,

Chris

Susan McLaughlin

8/6/2014 03:46:56 am

Chris,

It is so hard to say what is going on without evaluation. Where are you located and I can find a colleague in your area.

Best, Susan

Eugene

9/21/2014 08:24:42 pm

How many times a day should we do these exercises if we have a serious psoas problem?

9/22/2014 12:00:23 am

Eugene,
I would recommend doing the whole thing at least one time a day. The first release on the block is a great one to do every few hours.

Thank you for your comment, Susan

carole link

9/22/2014 09:08:35 pm

can i do all of the above exercises having just had total hip replacement

9/23/2014 12:05:50 am

Carol,
You will want to very strict about your hip precautions that your doctor has given you and begin these when you have been given the clear. Avoid the exercises in the first column on the 2nd and 3rd row, and the 3rd column in the third row. Never ever push a stretch or go beyond your limits.
You can always print the blog out and bring it to your follow up visit to see if they are approved.

Best, Susan

9/24/2014 07:28:07 pm

thankyou for your reply,iv just had my follow up appointment and was given a green light to the info you gave me with a word of not to push too hard as my body will tell me when enough is enough.......so thanks again susan

Sharon Peralta

11/4/2014 04:55:26 pm

I am having problems with spine alignment, particularly pelvis and neck. These problems seem to affect my walking and thighs and calves feel tight all the time. Would these exercises benefit me? I have been unable to exercise and now things just feel as if they are getting worse instead of better.

11/4/2014 10:58:48 pm

Sharon,

Without seeing and evaluating you, it would be to say. Did you try the exercises and they made you feel worse? If so, they probably need to be modified for you. Susan

Sharon

11/5/2014 09:02:31 pm

Further to what I said yesterday, I wanted to tell what happened. I have suffered with a misaligned spine since my teens. Despite this, I was sporty and even rowed competitively in my 20s. About 6 weeks ago, a neck manipulation went wrong and I hurt my SCM, causing pain, numbness and dizziness. The back especially pelvis, has lost all equilibrium and been shot to hell. Pain and problems walking and tense legs. I've seen a McTimoney chiropractor for last 4 weeks but seen no improvement except that neck seems better. For someone previously v active, I'm in hell. I was wondering if your exercises would help me and should I ditch the chiropractor. I've never been so bad for so long. Ever!!!

11/6/2014 01:37:14 am

Sharon,
I am sorry to hear that you have been in so much pain. Try these exercises. If they seem to be aggravating, stop and consult your health care provider for individualized care. Best to you, Susan

Carolyn

1/29/2015 07:26:53 am

Your exercises were an absolute godsend when I was away from home on a trip. My hips went out of alignment and I, obviously, wouldn't have been able to see my chiropractor. I turned to the internet and found your sequence of exercises, which put my hips right back into balance. Thank you so very much!

1/29/2015 07:43:39 am

Carolyn,

Thank you for the feedback! So glad that you were able to get out of discomfort! Great work, Susan

trasi

3/31/2015 01:55:18 pm

I have had 2 lower lumbar fusions, the last one being about 2&1/2 months ago. since then I have had a lot of pain in my hips, especially when laying in bed at nite. my surgeon says that my hips aren't aligned right, that one sits higher than the other. with having to go through this surgery for now a second time I am very cautious as to what I do.. while I'm walking like the doctor suggests, its not helping my hips any. So are these exercises safe for me to do? Will they help my hips without messing up the healing of the fusion?

4/1/2015 01:58:57 am

Trasi,

I wouldn't recommend these movements for you right now. Here is a link to a restorative position that I love:
http://www.alignforhealth.com/blog/how-to-release-your-psoas

Best, Susan

Holly

5/17/2015 12:19:40 pm

I like the look of the exercises. Before I start, I had both hips replaced. 1st in NOv and 2nd in Dec. So it has been less then 6 months. My Dr. said I am free to do anything. My biggest problem is squatting down to get in cabinets, or planting flower in the ground. I can't get back up. Think I need some exercise somewhere. ( I am 75 and in good health otherwise, other than arthritis and I have scoliosis in my back. I just keep going and I have a part time job. maintain my lawn and house etc.

Pravin Patil

6/2/2015 06:08:50 am

I have pain in my lower back and right leg occasionally and I can't make free moves. Experiencing it past 2 years. Visited a orthopaedic and chiropractor but still it is not getting resolved. Recently had an x-ray Dr. Says your spine is normal. I am doing your exercises past two days feels relief for couple of hours but then its the same situation may be it will take time.
I am enjoying doing these exercise as it gives relief no matter for few hours but will these exercises give a complete cure to my problem.

6/2/2015 06:07:55 pm

Pravin,

That is excellent that you are noticing relief from pain. Keep it up, you will find that you get more and more relief!

Susan

6/2/2015 08:54:44 pm

I am doing Allign integration & movment is it the correct exercise for me

6/3/2015 05:55:39 am

Thanks susan

brittany

8/26/2015 11:58:45 am

Is it normal to have pelvic cramping while laying on the block

8/26/2015 12:24:30 pm

Brittany,
I have never had anyone mention that. This is a great position to help with pelvic organs as well. The cramping may just be a sensation from a change in position. Just observe and see how the sensation changes and you continue to practice.

Susan

Angela

10/1/2015 11:55:05 am

Susan,
Can you suggest any other exercises or stretches for scoliosis? My hips are uneven and I have a pinched nerve in my neck and one in my hip.

10/1/2015 12:18:35 pm

Hi Angela,

A colleague of mine recently sent me this link. She has scoliosis and has been doing the side plank on her convex side. She reports decreased pain in her hip. I would suggest you modify and start on your knees and elbow rather than full extension.
https://yogainternational.com/article/view/yoga-for-scoliosis-new-research-supports-the-benefits-of-side-plank
Best, Susan

Rachel

12/3/2015 08:08:46 pm

Great post! Question about the exercise with the half dome or block between your knees. What do you mean by rotate hips as feet move away. Do you mean lower the feet but maintain stability in the pelvis and ribs? Wasn't sure. thanks!

12/4/2015 08:29:31 am

Hi Rachel,

Move your hips into internal rotation. Susan

Terra

2/9/2016 07:39:12 am

Hi Susan, I just wanted to let you know that I sent this link to an older friend who is in her 70s, and had been having a lot of hip and back pain. Her chiropractor had told her that her legs were extremely uneven, one was shorter by inches. She faithfully did them twice a day and told me that it has helped her tremendously, more so than anything else, and that when she had a follow up with her chiro, her legs were nearly even. She's super pleased and has kept up with it and recommends them to everyone she knows. Pretty amazing, just wanted to say thanks. (I'm in the certifying RES program - I had an awesome skype session with you in Oct.)

Terri

2/9/2016 10:49:58 am

On the very last ex what muscles are you stretching?

2/9/2016 10:59:04 am

This is a pretty general hip stretch.

Rebekah

2/13/2016 05:33:07 pm

Hi Susan,
I came across your website while looking for stretches to help relieve hip pain in my left hip from bed sharing with my son. I am newly pregnant and wondering if these stretches would be appropriate for me.
My lower back and left hip seem to be out of alignment and I am looking to add some stretches to my nightly routine to help with the discomfort before pregnancy causes more hip discomfort.

2/15/2016 11:21:32 am

Rebekah,
These should be ok for now, but as you advance you won't want to be on your back. Susan

Rob

3/1/2016 02:42:15 am

Hi Susan, I've been battling with my back and pelvic torsion for about 5 yrs now. I regularly have trips to the chiro on a weekly basis to have my back and pelvis put back into place. I'm an ex semi pro cyclist, as soon as I do any form or long sitting or exercise, I'm in pain plus my left side of my pelvis rotates forward.

When completing the block exercise, I have real trouble doing this, I shake and have trouble completing them. Do you think I may have a abductor or adductor/ hip imbalence, which is causing my pelvic torsion all the time?

P.s I understand you can't diagnose without seeing me, just be interesting to have your thoughts.

Regards

Rob

3/1/2016 10:08:20 am

Hi Rob,

The shaking happens because you are having difficulty letting the muscles fully relax to rest. What you can do to help them relax is to keep the knees hip width apart but let the feet go wider (hip internal rotation) so the adductors can relax easier. Try it and see if that helps. Susan

Daniel hill link

3/14/2016 07:27:53 pm

I have seen exercises like this for misaligned hips but I need something to make one leg straight. It was turned side ways when I was young and hurt my arch and not I'm trying to turned it back straight. People have said it is just muscle memory. It is not noticeable because I always focus on it to make it straight. Can you help?

3/14/2016 07:46:36 pm

Daniel,
Do you live in Salt Lake City? Susan

Carissa

3/18/2016 09:59:05 pm

Hi Susan,
I've been doing a lot of research as I'm in a holding pattern waiting for approval from insurance to continue on with my local pelvic floor specialist here in Oregon. My question for you in the interim is if my hip misalignment is due to trauma i.e. getting bucked off and fortunately always landing where there is most padding...most always my right side of butt or hip..if the trauma has caused a weak sacral joint and misaligned pelvis will simply doing these stretches put me back together?? I've had regular lower back pain extremely tight hip flexors with pain and right hip pain and quite a large amount of loss of flexibility in that hip. I'm unable to do the chair sit foot atop opposite leg stretch with my right leg the hip doesn't have that range and it's extremely painful not like a stretch..like someone trying to bend your elbow backward.. Like there's just not that range of motion... Sorry this is so long again my main question is can I expect to correct this hip misalignment thing with simply stretching or are physical adjustments necessary??

3/19/2016 12:43:20 pm

Hi Carissa,
That really is a loaded question. It would be impossible for me to give you an answer to that. For what it is worth, the body is amazing and there are many means to an end or outcome.

Best, Susan

Steven link

5/11/2016 01:42:21 am

Yes! These are some of my favorite stretches. Gotta stay loose!

Linda

6/2/2016 05:09:46 pm

Susan, How would I find someone in Ventura, Ca, who has similar qualifications as you do? I am dealing with sciatica and a possible herniated disc at L-5, S-1. I like the combo of PT & restorative exercise specialist that you bring to this work. Thanks!

6/4/2016 06:47:15 pm

Hi Linda,

I just checked with my colleague in Ventura and she said that we don't have a PT/RES in your area.

Susan

Aishwarya

8/26/2016 07:45:41 am

Hey Susan!!
I have been detected with a slip disc and coccyx, I wonder if these exercises would be suitable for my condition

8/26/2016 09:44:41 am

Without being able to assess your mobility and movement, it is impossible for me to know if these exercises would be suitable for your condition. It would helpful to work with someone in your area in order to address your specific needs. Susan

Bryan

11/13/2016 11:53:39 pm

For a while now I've been having a weird feeling in the left middle part of my spine area, it feels like it needs to be popped, like an uncomfortable out of place feeling. There's usually no pain just that out of place feeing. Although I've had a few "flare-ups" at random times where I got bad pain that hurt to move or even breathe, and I would lay down for 10-20 minutes until it died down, then with ibuprofen it would be fine. So I've been looking online for what it could be. I tried all these exercises just for good measures but I truly think a chiropractor may be my best bet. I'm hoping it's nothing major and a visit with one can maybe just pop it or align it back in order and relieve me of this discomfort. I lift weights almost everyday and this issue is keeping me from trying to go too heavy in fear of bringing on an even worse problem out of it.. does that feeling sound like anything familiar to you?

12/6/2016 07:51:50 am

Yes, that feeling sounds like tension to me. Best, Susan

Colleen

12/5/2016 07:53:40 pm

I went to Physical Therapy for Sacroiliac Joint dysfunction. Received best exercises for hips, lower abs and glutes with some of these shown in your photos. I know I need to do 4 x/week to stay on top of it. No aches or pains in past 10 months. Thanks for sharing these.

12/6/2016 07:52:40 am

Thank you for your feedback! I bet it feels good not to have aches and pains! Susan

Ute

1/31/2017 05:19:38 pm

Are these safe for someone with very little cartilage left in the hip?

2/1/2017 07:56:45 am

Ute,
These should be safe. You may want to check with your Doctor to get their approval before you do the exercises.

Susan

Teri

3/24/2017 07:33:55 am

I've been trying to get accurate diagnosis of injuries post boating accident and was recently informed I have scoliosis. This wasn't a known issue, but since the accident my spine has felt our of alignment, muscles along the spine don't activate like they used to, and I've had a lot of pain. These exercises feel good, accept the hip flexor results in outer left hip pain & a numb left foot and I'm unable to lower my right shoulder to the ground for the 2nd thoracic stretch. Is adult scoliosis reversible? Are these exercises appropriate? Suggestions for others?

stella link

12/7/2017 01:46:18 am

Nice info and Article

Priya

7/7/2018 10:08:48 am

Hi Susan i am not able to do the knee to chest on left side post spine decompression surgery. I sm relieved of sciatica but have developed some pain in left gluteal region. Its just a month after surgery. I am otherwise mobile and doing fine. Can u tell me why i am facing this pain

Tikkay Khan link

12/3/2018 11:06:56 pm

Certainly the case for people with arthritis, many of whom tend to avoid exercise when a hip, knee, ankle or other joint hurts. ... Taking a walk on most days of the week can actually ease arthritis pain and improve other symptoms. It's also good for the heart, brain, and every other part of the body.

Erica

7/3/2020 07:08:41 pm

This is very helpful. I came across this site as my right hip is numb. I was looking for a way to elevate my hip. A block under the sacrum does the trick and feels good. Right now it hurts me when I pull my knee to my chest so I will return to these poses later. Right now, trying to figure out how to get rid of numbness, possible bursitis.

Top 10 exercises for hip and spine health

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Top 10 exercises for hip and spine health

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