Isometric Hip and Low Back Exercise by Evan Lukasik
This week’s hip and low back exercise is an isometric bilateral hip contraction using a wall. Super easy to do and no equipment necessary other than an open piece of wall. I really like this exercise for any acute low back or SI joint pain as it is very simple and allows you to start gentle strengthening/activation of your hip, low back, and core muscles simultaneously. As always, if this exercise causes any pain or if you have further questions consult with your nearest SOS physiotherapist!
How-To Steps:
- Lay on your back in front of a wall (ideally on a yoga mat or softer surface), place one foot flat on the wall with that same knee at ~90 degrees knee bend, have your other foot hovering just off the wall.
- place your hands against your knee of the leg that is hovering just off the wall. Then, simultaneously push the foot that is against the wall into the wall while pushing your opposite knee into your hands that are blocking that leg from moving. Try not to let your low back lift off the ground during this movement, keep it pressed down. You should feel this in both hips, your core, and your low back but it should not be painful
**Sets: 2-3 Reps: 5-6 Duration: 5 second holds (progress up to 30 second holds increasing by 5 seconds as tolerated) Frequency: 1-2x daily Intensity: 50-75% effort as tolerated
*Never do an exercise that causes you pain*
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