This is a favorite 'go to' physiotherapy exercise for a great number of the patients in my clinic. Patients with the following conditions have a tendency to have decreased spinal stability while extending their hips:
- Herniated lumbar spine discs
- Back pain
- Hip impingement
- Patellar tendonitis
- Meniscus tears
- Sacroiliac dysfunction
When there is decreased spinal stability with hip extension, there will be excessive and destructive movement in the pelvis and lower back. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this, as a chiropractor, I like starting off my patients with this exercise:
- Start in a wide kneeling stance, if that's easy then progress to a more narrow stance
- Maintain tall perfect posture. That means tall height, not pulling your shoulders back excessively.
- If you had discomfort or difficulty with the this movement revert back to the Cross Crawl exercise and concentrate on that.
- Don't let yourself hold your breathe
Perform 5-10 repetitions, 2-3 times per day to increase your upper torso flexibility and reduce stress on the neck, shoulder and lower back. To find out if this exercise is right for you, you need to be evaluated for an 'Exercise Prescription'.