This post follows on from the earlier post addressing the Unstable Lower Back. In my post, I postulated that most people could benefit by stretching their hamstrings, stretching their hip flexors, and working on their core. I also noted that thoracic mobility is important as well.

So following are a few exercises to address these issues. There are many more such exercises, but for the purposes of this post, I will just describe one exercise for each area.

Hamstrings:

You do this exercise lying on your back in a doorway, your one leg lifted high enough to put a gentle stretch on the hamstring, and then rest it against the door frame keeping you rknee straight. The other leg should be on the floor, or perhaps supported on a bolster or rolled up towel for example.  You do the exercise by lifting the leg that is on the floor up to match the other leg getting a good stretch in the hamstring. Make sure to keep the knee straight in the leg you are lifting. Then lower it to the ground.  Repeat this about 10 times, then switch sides.

Hip Flexors:

You do this exercise with one knee on the ground. Perform a posterior pelvic tilt (think about lifting your belt buckle up toward your nose by tightening your stomach muscles). Keeping your body upright, bring your weight forward onto your front foot by bending your front knee. Make sure not to let your opposite hip lag behind. You can do this by placing both hands on the hip to keep track of it. Once you are forward and everything is a little tight – remember stretching does not need to be painful – then you can amplify the stretch by bringing your opposite hand over your head. So if you are on your right knee, you would bring your left arm over your head.  Hold for a few seconds, and back off. Repeat about 10 times, then switch sides.

Quads:

You do this exercise standing with your back to a counter or perhaps the arm of a couch that you can place your foot on. You do the exercise by putting your foot up on the object behind you. Then you have to make sure to do a posterior pelvic tilt as described above, bring the knee behind you in the midline, and tighten you stomach muscles. Then you gently bend the front knee feeling the stretch in the Quads  – the front of the thigh.  to get more stretch, step further away from the object rather than by bending your knee more.  Maintain the stretch for about 20 seconds and then back off.  Reset and repeat about 10 times before you switch sides.

Thoracic Spine:

Do this exercise with your back to a wall. Stand about 8  inches from the wall. If you are very stiff, you will need to orient your self at a 45 degree angle, lets say to the right side. The pick both hands up in front of you so that your elbows are bent and your palms face away from you. Without moving your feet, rotate to the right side and place both hands on the wall in front of you.  Keep your upper body away from the wall as you gently lean your hips into the wall. You should feel the stretch through the thoracic spine. Remember, you should not force this move. Make sure that the stretch is not painful. Back off and repeat 5 times from the starting position before you go the other way if you are at a 45 degree angle. If you can do the exercise without moving your feet from the mid line, then just go from one side to the other. After you have done 5 each way, then start over.

Gluteal Strength:

My all time favorite exercise for glut strength is the Potty Squat. Stand in front of a toilet (make sure the seat cover is down!!) Lift your arms to the side at shoulder height. The way you do this exercise is to use GOOD FORM to squat. This means you stick your butt out keeping your back hollow. As  you do so, you bring your hands and arms straight forward. You do not sit down, but instead, you touch and go. As you return to standing, bring your arms out to the side once again keeping them at shoulder height.  Repeat 20 times. You should eventually be able to execute 20 repetitions in 20 seconds.

Abdominal Strength:

The Front Plank is a good starting point. Start in a prone on elbows posture. If you are unable to start the exercise on your toes the way I describe here, then start on your knees.  You initiate the exercise by lifting your butt into the air so that your body is suspended between your toes and elbows. Make sure you keep your stomach tight, your back flat and your neck and head level.  Also make sure to breathe deeply. Hold the position for up to one minute. If you cannot hold for a minute, put your knee down for a second and go right back up to finish the minute.