Hip Rolls

Corrective Exercises
Lumbar Spine – Phase One
(Hip Rolls or Knee Tips on floor)

Hip Rolls : Double Knee format : Knee tips side to side

Lying supine with knees propped up at 90* with feet flat on floor

Hip Rolls in Double Knee format

Spinal stretch with knees propped up and tipping to sides in Hip Roll exercise

Let both knees slowly fall to the right until right leg is resting on ground let the knees/legs relax in this position for 10 to 30 seconds…
Then tighten abdominals and imprint your spine back to the ground from your mid back thoracic
 region all the way down to your low back as you firmly press each vertebra into the floor until your knees are pulled back up into starting position. Repeat going from side to side like windshield wipers 3 to 6 times on each side. 

Hip Rolls : Figure Four Right/Left format : Knee tips side to side

Hip Rolls and Knee Tips in Figure Four right/left

Hip Rolls Figure Four Right/Left

Lying supine with knees propped up at 90* with feet flat on floor
Let both knees slowly fall to the right until right leg is resting on ground
Let the knees/legs relax in this position for 10 to 30 seconds…
Then tighten abdominals and imprint your spine back to the ground from your mid back thoracic
 region all the way down to your low back as you firmly press each vertebra into the floor until your knees are pulled back up into starting position. Repeat going from side to side like windshield wipers 3 to 6 times on each side. 

Hip Rolls : Double Knee format : Washrag prep for upper body

Hip Rolls in Figure Four Right and Left

Hip Rolls : Knee Tips : (Intermediate HipRolls)
Lying supine with knees propped up at 90* with feet flat on floor (no ball needed)
Tighten tummy imprinting low back into floor firmly lifting knees toward chest

Tip both knees to the left about 45* to ground (halfway to the ground like in 3rd pic)
Tighten abdominals bringing knees back up and inward like in 2nd pic to right

Then let both knees fall to the right about 45* like 3rd pic but right side…
Go back and forth slowly always tightening tummy to bring knees back up

Each time you go to each side you can go a little lower each time without falling over

Do 6 to 10 times each side and more it feels fine.

Hip Rolls : Knee Tips : (Advance Hip Rolls)
Lying supine with knees propped up at 90* with feet flat on floor
Press low back firmly into floor and extend legs straight up over hips

Tip legs to the left about 45* (or more) to ground like in 1st pic
Tighten abdominals bringing knees back up over hips like in 2nd pic to right

Then let both knees fall to the right about 45* (or more) like 3rd pic
Go back and forth slowly always tightening tummy to bring knees back up

Each time you go to each side you can go a little lower each time without falling over

 Do 6 to 10 times each side and more it feels fine.