Hip Mobility to Relieve Lower Back Pain

Ever hear the saying "What the hips lack hurts the back"?

Tight back and tight hips.  Ah, the athletes's constant lament.  If you have frequent "knots" in the deep gluteal tissue, difficulty squatting or poor squat mechanics, a constantly tight IT (iliotibial) band and/or low back or referral pain down the thigh or to the foot then read on.  Do these symptoms sound like you?  You're not alone.  

                         

According to Zachary Long  "The hips serve as the primary generator of force in the majority of movements performed in athletics, and this statement remains true for the exercises most commonly performed in CrossFit. The pelvis, lumbar spine and core play a vital role in stabilizing the trunk to allow force to be transferred through the body.

Despite the importance of the lumbo-pelvic-hip complex, dysfunction of muscle activation and flexibility is very common. These dysfunctions can greatly decrease performance, and it is therefore important to identify common impairments seen in these areas and better understand the hips’ relationship with the pelvis and lumbar spine."


Don't I know it!  This is exactly why we offer 
Mobility and Corrective exercise programming at CrossFit 5885.  When you work on mobilizing this area, your hip function will improve, along with performance in the rest of your kinetic chain.  

This Saturday (12/10/16) we'll be working on ways to help athletes and desk jockeys alike improve hip mobility, and help reduce low back pain and/or knee pain that stems from compensations resulting from imbalances in muscles and joints acting on the pelvis to the foot.

Come To Mobility and Corrective Exercise

Please joint me this Saturday, December 10th, 2016 from 10:00 - 11:00 am at CrossFit 5885 (Apple Valley, MN) for Mobility and Corrective Exercise.  

This week we will work on mobilizing and stretching the tissues around the pelvis that cross and act on the low back,  IT band and hip joint.

Mobility and Corrective Exercise class is OPEN to members and the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you plan to attend are are coming for the first time, please arrive 15 minutes early to fill in a waiver and secure payment).

Equipment:

Please bring: 

  • a single lacrosse or tennis ball 
  • double taped lacrosse ball
  • foam roller 
  • yoga mat 
  • yoga block  

We have very limited equipment available to borrow so do your best to put together your own preventative health care kit. 


Questions?
Please reach out.  Hope to see you there!

 

Resources:

  1. The Importance of Mobility:  The Hips
  2. The Hip and Athletic Performance

 

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Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTube, Pinterest or Instagram pages.


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