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Below are three stretches for the hips. Maintaining hip range of motion is critical to a healthy back.
Hip Stretching Videos
Supine Hamtring Stretch
Grab the outside of the foot with the unilateral hand. Pull the knee deep into the chest making sure your pelvis does not lift away from the floor. Kick the heel to the ceiling and keep your head/neck supported. Keep the opposite leg straight and stiff.
Supine ITBand Stretch
Grab over the top of one foot with the opposite hand. Bring the foot toward the opposite shoulder. Make sure the toes are pulled back and the foot is everted. Kick through the heel to drive the foot toward the opposite side. Work flat on your back for a while before completing the rotation
Hip Flexor Wall Stretch
One of the most effective and eye opening hip flexor stretches. This can be easily modified by putting the top of the foot on the wall or the seat of your couch. An anchor nearby like a chair is helpful as it can be a challenging setup.
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