🏡 Top 5 Movements for Hip & Back Health at Home
Simple Daily Exercises to Build Mobility, Strength & Pain-Free Movement
by Jason P. Ortolano, PT, DPT, CMTPT, TPI, SFMA
Rule 76 Performance
1. 🔄 Pelvic Tilts
Purpose: Mobilizes the low back and teaches core control.
How To:
Lie on your back with knees bent, feet flat.
Gently flatten your lower back into the floor by tucking your pelvis under.
Slowly return to neutral.
✅ 10–15 reps, 1–2 sets
Pro Tip: Keep your upper body relaxed. Move slowly with control.
2. 🐈 Cat-Cow Stretch
Purpose: Improves spinal mobility and body awareness.
How To:
Start on hands and knees (tabletop position).
Inhale: arch your back, lift your head and tailbone (Cow).
Exhale: round your spine, tuck your chin and pelvis (Cat).
✅ 10 slow, fluid reps
Pro Tip: Think about moving one vertebra at a time.
3. 🧘 90/90 Hip Mobility
Purpose: Opens up internal and external rotation in the hips.
How To:
Sit on the floor with one leg in front, knee at 90°, and the other behind you, also bent 90°.
Keep your chest tall and try to sit evenly.
Lean slightly forward over the front leg for a stretch.
✅ Hold for 30–60 sec each side, repeat 1–2x
Pro Tip: Don’t worry if you can’t sit perfectly flat — aim for gradual progress.
4. 🪵 Glute Bridge
Purpose: Strengthens glutes and supports low back stability.
How To:
Lie on your back with knees bent, feet hip-width apart.
Push through your heels to lift your hips until your body forms a straight line.
Squeeze your glutes at the top, then lower slowly.
✅ 10–15 reps, 2–3 sets
Pro Tip: Avoid arching your low back — focus on squeezing your glutes.
5. 🧍♂️Standing Hip Hinge
Purpose: Trains safe bending mechanics and hip mobility.
How To:
Stand with feet shoulder-width apart.
Place hands on hips.
Push hips back as if closing a car door with your butt — keep your spine neutral.
Return to standing.
✅ 10 reps, 2–3 sets
Pro Tip: Keep your chest lifted and knees slightly soft — this is NOT a squat!
✅ Bonus Tips:
Do these movements 3–5x/week as a routine.
They should feel challenging but not painful.
Stay consistent — small daily work builds long-term resilience.
📞 Questions or pain not improving?
Let’s take a deeper look together.
Jason P. Ortolano, PT, DPT, CMTPT, TPI, SFMA
Specialist in Hip & Low Back Recovery & Performance
📍 Rule 76 Performance |
📞774-214-0691 |
📧 Jason@Rule76Performance.com
