Lower Back and Hip 

Lunge stretch. 

1. Stand in the runner position with feet 2-3 feet apart, face forwards, tuck pelvis under and hold this position. Lunge forwards to feel the stretch in the front of the hip and thigh. 

2. Can also be done in a kneeling position for easier balance. 

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note: there should be no pain or discomfort in the back during this stretch. 

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Standing stretch: 

- Step one foot up onto a chair or bench, with the same side arm reach for the ground, feel the stretch on the inside of the thigh. 

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1. Sitting: 

- Sitting, bring one ankle and place it on the opposite knee. Push down on the knee, feel a stretch in the outer hip and glutes. 

2. Lacrosse ball

-Standing, place the ball on the back and side of the hip, roll the ball until you feel the tight muscles of the upper glute. The further the feet are from the wall, the more pressure you can put into the muscle. Roll to your preference and tolerance. 

15 minute yoga video with emphasis on increasing mobility of the hips and lower back. Created by Abi Carver of Yoga with Abi. ​

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While standing, lift one heel up towards the glutes and hold the foot with your hand. Pull backwards on the foot while pushing the hips forwards. feel the stretch on the front of the thigh down to the knee. 

Static: 

- Standing in a lunge position, keep the heel on the ground, lunge forwards and feel the stretch in the back of the calf. 

- Can be done with the knee straight, or the knee slightly bent. 

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Dynamic: 

-Standing facing a wall, start with your toes about 1" from the wall, keeping the heel on the ground, bend at the ankle and tap the knee against the wall.

- Move backwards at 1" increments until your knee can no longer touch the wall without lifting the heel. Complete 15 repetitions at this length. 

1. Sitting:

- Sitting, bring one ankle and place it on the opposite knee. Roll the pelvis forwards, pull up on the knee, feel a stretch in the outer hip and under the glutes.

1. Laying: 

- Lay on the ground, bring the knees up and slide the heels towards the glutes. Bring one ankle up and place it on the other knee. Reach through and grab your thigh of the opposite leg. Pull your thigh towards your chest, feel the stretch in the rotated leg.