John M Winckler DC, DACO

Chiropractor, Chiropractic Orthopedist

Supine Low Back & Hip

These are especially good for morning stiffness. They can be done before getting out of bed.

Do the exercises above twice, taking extra time on trouble areas. Like other exercises, the first goal is to balance the tightness side to side. On the second run-through, feel free to explore the movement a little more by moving the hip and leg in and out, or by making circles. This is hard to draw but easy to demonstrate, once you’re familiar with the basic moves.

The exercises below are an older set, largely superseded by the ones above. I’ve included them because of the third one, the pelvic lift. Do this after the series above. If necessary, you can use your hands to help lift the pelvis, especially to get started.