Improving external hip rotation to prevent back pain

ChristinaNicci on How to Test Your Back Pain: The Simple Leg Raise Check and then exercises to improve external hip rotation.

 

Warming up your hips before squats

SquatUniversity She Did This Before Heavy Squats (Hip Game Changer)

 

Fixing a tight lower back

SquatUniversity How To Fix A TIGHT Low Back!🤯caused by a QL in spasm from a hip issue (glute activation and stability). 

Exercises:

Lock clams

Suitcase carries 

 

Hip mobility exercise

SquatUniversity with The SECRET Hip Mobility Hack!

Hip airplane. Try ten slow reps.

Another hip stretch

Roger Frampton demonstrates A powerful hip stretch that anyone can do!

Resetting your pelvis

In this video How to Reset Your Pelvis Dr Christiana Marron shows the "shotgun technique to reset the SI joint". I have to say it didn't work for me, but the comments suggest it did for many others.

 

 

Another exercise to increase hip mobility

 Conorharris This Exercise Unlocks Hip Mobility Like Crazy!

SquatUniversity on hip mobility

SquatUniversity on improving hip mobility for a patient with pinching pain in the front of the hip: Her Hip Mobility is AMAZING

• Banded joint mobilisation in the pigeon pose
• Banded side plank clam shells holding each for 10 seconds

Another SquatUniversity video for a person with limited internal hip rotation: The SECRET to Fix Stiff Hips?

• Joint mobilisation with a band pulling laterally, driving across your body into even more internal hip rotation, trying to relax your hip as much as possible
• Increase hip mobility by squatting down and opening your hips for three seconds against a band then come back up

 

This person could only feel the glutes on one side when doing B-Stance RDLs: She Could Never FEEL HER GLUTES! The cause was limited mobility and stability in her hips.

• Increase stability with a side plank banded clam shell held for 10 seconds
• Open the hip before then hinging when doing the B-Stance RDL

Hip mobility

Some exercises to increase hip mobility from SquatUniversity

1. Assisted Hip Airplane

2. Side Plank Clamshell

3. DNS Star Pattern

4 Touchdown Single Leg Squat

Hip mobility

 Tom Morrison on hips and cramping.

 

SquatUniversity with a hip mobility flow routine.

 

 Tom Morrison with One of the best drills for ankle, knee and hip mobility and great because it’s one side at a time!

Assessing hip rotation

 Tom Morrison on How to assess your hip rotation with the 90/90 position.

Hip mobility

 Tom Morrison on hip mobility.

Anterior Pelvic Tilt

GET YOUR LIFE BACK! No More Anterior Pelvic Tilt | Trevor Bachmeyer | SmashweRx

1 - Supine Posterior Tilt: 2 minutes of work.
2 - Standing Posterior Tilt: 2 minutes of work.
3 - Modified Plank: maximum hold
4 - Rectus Femoris Release: 2 minutes of work.
5 - Short Bridge: 2 minutes of work.
6 - Duck Under: 3 sets of 10 reps
7 - Modified Sprinter Lunge: 3 sets of 15 reps.

Anterior Pelvic Tilt Hack | Trevor Bachmeyer | SmashweRx

1 - Dumbbell Lunge Opener
2 - Banded Internal Couch
3 - Hollow Tilt
4 - LAX Bridge

Anterior and Posterior Tilt Rapid Rehab | Trevor Bachmeyer | SmashweRx

1 - Lunge SLRDL With Hip Opener
2 - Heel Banded Sit Up
3 - Low Back Release

6 Minute Routine to Correct ANTERIOR Pelvic Tilt - Precision Movement by Eric Wong

1 - Child Pose Stretch x 1 minute
2 - Kneeling Hip Flexor DCR x 2 cycles per leg
3 - Superset: a) Glute Bridge x 15 sec
              b) Plank x 15 sec
4 - Reverse Lunges x 12-20 reps total