Pelvis Reset

By Coach Lisa Mobility Comments Off on Pelvis Reset

Mobility for the Hips and Lumbar Spine!

Saturday, November 20th, 10:30 am

There is no outrunning back pain and it rarely goes away on its own.  Often, though, low back pain is the result of tight gnarly tissues of the hips and thighs.  The best thing to do with a stiff, achy back is to apply some focused soft tissue work.  At the next mobility workshop, we will focus on the lumbar spine and we will grab the hips and the abdominals as well.  We will free up tight tissues, restore sliding surfaces and desensitize painful areas. Take a deep breath.  It’s going to be great!


Pelvis Reset:

  • Lie on your back with your knees elevated and some tone in your abdominals. 
  • Using your right hand pull your right knee towards you while resisting the motion with your right leg. 
  • At the same time push your left knee away from you while resisting the motion with your left leg.
  • Hold for 5 seconds, then switch sides. 
  • Now the right hand is pushing and the left hand is pulling. 
  • The corresponding legs are resisting the motion. 
  • Hold for 5 seconds. 
  • Continue this cycle going back and forth 3 times each leg.  
  • Next, place your feet on the ground and place a roller, medicine ball, or yoga block (longwise) between your knees and press into it as hard as you can for 5 seconds, then release.  
  • Repeat 3-5 times. 
  • You may feel or hear a pop or clunk as your pelvic bones reset.
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