#back and hip exercise

[bodyalive]

Sciatica In Seniors: How to Get Relief (& Mistakes to Avoid)

[Hope this helps!]

[tiktok-singularity]

LOW BACK PAIN | HIP MOBILITY & CORE STRENGTH

3 Exercises to Improve Hip Mobility & Core

Strength

Experiencing low back pain and tight hips?

This routine might help relieve your pain.

Improving hip mobility and core stability/strength can help reduce tension in your lower back and may address your lower back pain. Of course, there's no single exercise that works for everyone, but these might be beneficial for you!

By coachgreen.pt Instagram

[wizardlyghost]

need to be put in the machine that twists your bones and muscles into symmetrical and healthy positions

[leguin]

the traditional post-PT 3 hour nap

[thatonceandfutureprat]

I know chiropractic is a dangerous form of treatment when in the wrong hands and unchecked, but the place I go to is physiotherapists who also do chiropractic, and the guy who treated me today managed to pop three ribs back, pop my lower back into its natural alignment and popped my hip that was bothering me to no end. The satisfaction of that and the massage pistol got me closest to actual relaxation/relaxed muscles than I've been in over 3 years.

[zorbik-guligan]

I dont think enough people talk about the whole weak legs thing in regards to sex enough like i always hear about people that bottom and just struggle to stand but i just topped and goddamn did my legs want to give

[opalsiren]

please please please can something good happen to me now 🙏

[sweaterkittensahoy]

If I had a nickel for every time I followed every piece of advice about how to start exercising after not really exercising for a long time and ended up injured enough after 4-6 I have to stop the exercise completely, I'd have two nickels. Which isn't a lot. But it's really fucking annoying it's happened twice.

[vampuppyy]

Going through it (hip pain)

[artisanalpeanutbutter]

didn't realize how much fat i lost on my hips/waist since starting to work out until I put on a pair of looser pants today that i hadn't worn in a while and they almost fell off

[mental-mona]

Ok so. I have chronic tailbone pain from a break 25 years ago that never healed right. My tailbone, according to the PT who saw me earlier this year for pelvic floor issues, is bent into my body at almost a 90-degree angle. Last night these stretches kicked the chronic pain from a 5 to barely a 2! You better believe I'll be reprising them tonight! To be fair I already did child's pose and happy baby for 10 long breaths each, I've done a less effective variant of the supine figure 4 for many years, and I can't do the forward fold or adductor opener thanks to my vertigo/balance issues, but the combo of everything I could do here was so damn effective! Sharing here in case it helps someone else.

[circusclownproductions]

my body is so determined to be in pain

[nancylfitness]

Flex and Stretch While Sitting

One theory as to why prolonged sitting is harmful to one’s health is that while sitting, the large muscles become relaxed. As these muscles relax they do not take up very much glucose from the blood. As a result, the risk for Type II diabetes becomes increased along with heart disease and some cancers.

Immediately after sitting down, muscle electrical activity and metabolism slow down, as a result less calories are burned. Only 1 calorie per minute is burned while sitting. That is 1/3 of what the body burns when walking.

After a prolonged period of this lifestyle, LDL cholesterol (bad) increases and weight gain occurs.

Sitting can also cause hip flexor and hamstring muscles (back of thigh) to tighten. This may lead to joints and knees becoming stiff and back pain.

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day.

After just two weeks of sitting, muscles begin to atrophy and oxygen consumption decreases, making it more difficult to climb stairs and walk the longer distances.  Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

It has also been shown that in women bone mass can drop by 1% after a year of sitting for 6 hours a day.  Reduce these effects of long term sitting; take breaks; switch things up:

Stand every 45 minutes to 1 hour (set alarm or timer). Standing up for 1 – 2 minutes every hour will reduce the negative effects of sitting all day.

March in place for twenty seconds.

Reach down and try to touch your toes for twenty seconds.

Maintain intervals of moderate activity during the day.

Exercises / stretches that can be performed at your desk:

Sitting in your chair, lift one leg off the seat.

extend it out straight, hold for 2 seconds;

lower your foot – do not touch floor – hold for several seconds.

Switch

Do each leg 10-15 times.

MORE –

Sitting Weight Shift

 Sit with feet flat on floor, and on hands for support.

 Lean forward through hips bringing nose over knees.

 Return.

 Now, lean backward through hips.

 Hold each position 7-10 seconds.

 Repeat several times through the day.

Shoulder Blade Squeeze (Adduction)

2. Draw shoulders back, bringing elbows back and inward

3. squeeze shoulder blades).

4. Hold for 6 seconds.

5. Repeat 4-6 times.

Low Back Sitting with Rotation                              

1. Sit on edge of seat, one hand on opposite knee, other hand on chair.

2. Keep feet parallel.

3. Pull with hand on knee and, if needed, push with hand on chair to rotate trunk to that side.

4. Hold 7-10 seconds.

5. Repeat on other side.

6. Do 2-4 rotations on each side.

Hip Extensors / Rotators                                     

1. Sit back straight, right ankle crossed over left thigh.

2. Grasp bent knee with both hands.

3. Gently rotate left shoulder toward bent knee and begin to pull right knee toward left shoulder.

4. Resist the knee pull by using hip muscles, 7-10 seconds.

5. Maintaining position, relax, then pull knee closer to shoulder.

6. Hold 7-10 seconds.

7. Repeat on other side.

Low Back Stretch                                              

1. Sit in chair with knees spread apart.

2. Bend forward toward the floor.

3. A comfortable should be felt in lower back.

4. Hold 7-10 seconds. Repeat several times.

[ihavetoomuchhomeworkforthis]

"That was great [my name], you looked like you had no bones!" ~one of the band directors

[curiosity-killed]

Holy shit my PT might be evil