Name: Playbook - Hannah Bower - Hip stability- great for low back & pelvic pain
Uploaded: 2024-03-06T20:27:10.518Z
Duration: 20 min
Description: Hip stability- great for low back & pelvic pain

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

Sara Paterson

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Perfect recovery day. My hips have been super tight and I loved this during pregnancy… so redid this and man my it took a minute to get loosened up.

Bekah

So good! Working on mobility a lot right now and this really felt great!

Katie

I've been feeling so tight 😫 haha makes me. Feel old. I need to add in more mobility and stretching. Love this section that tou have!

Caitlin

Love this extra little tab! Not many creators care about the overall wellness. Hannah abs Michael, thank you🥰

Hannah

My hips were feeling super janky and this helped a lot!

Becca

After a long day, what a nice way to wind down ✨

Heba

Great! Currently 14w and trying to avoid SPD pain this time around haha

Mackenzie Brown

Wow. The most relief I’ve had from pregnancy lower back pain. Thank you!

SO educational! Y’all I think I just learned more about my body from this workout then I ever have anywhere else! 👍👍👍👍👍

Miranda

Amazing as always! Really helped alleviate some lower back tension I had been accumulating. 🤩

Jenna

Taylor Jackson

Used this as a cool down from a leg workout and it was fantastic!

Maddie

Was feeling a little bit of sacral pain yesterday and today. This cleared it right up!

I would love it if there was a way to mark workouts as a favorite!  This feels like it will be so helpful in the long run!

Cierra

Hips and lower back are feelin’ good. 🤩

Exercises that are great for hip stability mobility and help align the pelvis and keep it happy by targeting muscles that attach into the pelvis.

Great for:
Pregnancy & PP aches and pains
People who experience hip or Low back pain
Knee pain can be a culprit of a weak pelvic girdle muscles

Standing in any ledge will work

Use your hand for balance if needed

Using your glute muscles you will tilt your hips as far up and as far down as you can go with a straight bottom leg

Keep chest and torso upright!

Hip Dips

Squeezing a ball, weight or yoga block

Engage your inner core PF + TVA as you squeeze the block as hard as you can for 5 seconds - exhale as you do this

Neutral spine

Count every 5 seconds as 1 rep

Bear plank + Adduction squeezes

Laying on your back bring legs to 90 degrees

Engage inner core so no bulging or rounding- you may need to modify this if pregnant or PP- on next video

You will push one knee into one hand while pulling your other leg away from your body.

For 5-10 seconds you are aggressively pulling and pushing simultaneously through an exhale.

Switch legs either after 1-3 reps or every other rep!

SI Joint Relief

This is a modification to the dead bug variation.

You will perform that exact same thing but with your feet planted on the ground and digging your heals simultaneously with one leg:

-digging down and away from your body
- digging down and toward your body 

Switch every rep or every 1-3 reps for a total of 6-8 reps on each leg

SI joint modification

Hip stability- great for low back & pelvic pain

Audrey

Arpita

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Pipe Mobility| dynamic stretching & corrective exercise

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Ankle Mobility + Stability!

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Leigh-Ann

Dedra

Hip Mobility & Stability

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Ashley Powell

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Tasha

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

Eugenia

Elli

12 min yoga cool down

Those Y's a d T's are way harder than they look!

Tiana

I knew I needed this but I didn’t expect it to challenge me as much as it did!

Morgan

Great warmup, especially felt it on the y’s and t’s 💪

Rhiannon

Shoulder & Wrist stability/mobility

Valinda

Way more tiring than it looks like it would be!! But a solid warmup for my shoulders and back!

Great shoulder stability warmup. Used bands for both. 😋

Upper body warmup

Kiki

Did a 2.5 run on the beach, did one of your outdoor workouts from Instagram and then finished with this 🙏🏻💪🏻🙌🏻 therapy on this Sunday morning ☀️

Jillian

Lower back tightness? Try this

Abigail

Your shirt 🙌🏻😂 this was perfect to end the workout with 🥰

Brittney Howell

Claudia

LIVE stretching & mobility

Back was very very sore because I skipped chiro this month and this saved me today. Helped a lot

Oh this was needed - I sometimes forget how good stretches feel

Paula Kane

T-Spine Mobility

Say “hello” to your pelvic floor 😆

Breah

That was exactly the movement that I needed for my inner thigh, pelvic pain and knee pain. I will be doing this at least every other day! (8mn PP and it’s been so up and down with recovery)

sarah

Corrective Exercise: hip stability + adductors

A much needed stretch. Now to incorporate it multiple times/week!

Shannon

Ange

Hip Mobility

Thanks! My pelvic floor needs help at 22 weeks!

Hips are feeling good after my leg workout! 😁

Hip opener stretches

Love this one! 26 weeks pregnant and doing all I can to make sure this labour and delivery go much smoother than my first!

Alexandra

Definitely going to be one that I come back to regularly!

Unlocking the Pelvis

That Missy appearance got me😭🫶🏻 Thanks for the much needed stretch sesh and for the many reminders that it’s OKAY to slow down, listen to your body, oil check!!!

Stephanie S

This felt SO good on my rest date!
Hello sweet 🐕 Missy ❤️

Didn’t want to lift today so did this instead I feel a lot better!

Follow Along Stretching and Mobility

Great warmup before starting workout 😅

Great warm up!! Please post more warm up videos with the workouts 😃

Leg Day Warmup

I really like this one. Low impact but hard as f*ck.

Sirma

Low Impact Strength and Mobility

This immediately relieved my knee pain. I didn’t even realize my quads were tight until I did this and they released. THANK YOU!! 🙌🏻

Cady

Mobility For Knee Pain

Ashley

Ankle Mobility

OMG! Much needed after Ignite leg day I did on Monday. This quick stretch eased my very sore legs

Making time for stretching feels SO good!!!

Victoria

Lower Body Mobility

Elissa

I've been sick for a week and this was a great way to gently wake my body back up and remind me that my strength is still present.

Tiffany

I’ve been out of the gym for a while and I have arthritis and fibromyalgia, so this is counting as my day 1 workout. Still a win for me though. Lots of cracking and popping but it’ll only get better from here ❤️

Quick Lower Body Warmup

Great warmup, I didn’t have light weights or bands, but still effective to just do the motions and squeeze, crating tension, on the rear delt pulls

Hip stability- great for low back & pelvic pain

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