Supine 90/90 hip lift

Relief aches off your lower back with this drill.

You may be searching for how to relieve your backaches from all the prolonged sitting, especially in this COVID-19 situation. And the results you found may tend to be along the line of directly stretching your lower back. If you find the aches kept coming back despite the stretches, then this drill may be for you.

Recently, I posted on IGTV on this drill and I thought I can make a video on how to set up so you can follow better.

“Victims cry out loud while culprits stay in silence.”

Before we get to why your lower back is achy, let me tell you a story of Charlie.

Charlie works in the HR department. He has a colleague, called Cindy, who works in Finance. For some reasons, Cindy decided to slack off and throw her work to him. Charlie, being responsible and helpful (and gullible), decides to work overtime and help Cindy with her work. While he managed to complete her work, he couldn’t finish his own work on time and he got reprimanded by his superior. Charlie didn’t tell his superior that he was helping Cindy with her work. This went on for days and weeks. And one day, Charlie couldn’t take all the reprimands and decide to blast at his superior. His superior was upset and angry at the same time, so he took actions on Charlie.

Poor Charlie

I wish I could tell a better story. Okay, now let’s put things into context. Imagine Charlie is your lower back, Cindy is some other body parts, Superior is yourself. While you thought your lower back is achy because it’s not doing its job, it can actually be overworking for a while. By doing direct stretches or strengthening may be causing more stress to that area. So, we gotta get “Cindy” to do her own work!

From what I see in my clients, “Cindy (s)” tends to be the abs and hamstrings most of the time. They are slacking off for too long and that causes your lower back to do OT.

Enter Supine 90/90 Hip Lift

Purpose of this drill
1) To put your rib cage and pelvis in a better position to allow hamstrings and abs to work.
2) To relieve your lower backaches.

1) Lie on your back and place feet shoulder width apart on the wall. Keep hips and knees bend at around 90•⁣⁣⁣ . You want to be able to SENSE the whole feet on the wall. ⁣⁣⁣

2) Exhale fully through your mouth for 6 counts as you slowly curl your tailbone off the floor while keeping lower back flat on the floor. You should feel hamstrings and side of the abs. Now pause and hold your breath for 4 counts.⁣⁣⁣
3) Maintain this position as you inhale slowly and carefully through your nose for 4 counts without letting the air go into the belly. You should feel the air going into the chest area instead.⁣⁣⁣
4) Exhale through your mouth for 6 counts. ⁣⁣⁣
5) Repeat 4-5 times. ⁣⁣⁣
6) Repeat for 2-3 sets.⁣⁣

There you go! Give this a shot and please give Charlie a break!

*Drill is taken from Postural Restoration Institute

Photo Credit

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