Hip Injury Rehab – Squat Lunge Reach Ups

Having great functional mobility in your hips means also having great mobility in your middle and lower back rotation. Being able to move through your whole spine will greatly help the full functional rehab of your hip injury.

Start by lunging forward with your one foot and twist your body in the same direction while reaching straight up above your head with the same arm and hand. Keep your low back in neutral position and your inner core muscles below the belly button pulled in and engaged.

When you lunge forward make sure your knee stays over your ankle and aligned with your second toe, hip and shoulder and that the low back doesn’t arch. Avoid having your knee fall into the mid line of your body or going past the front of your toes. Push back up to the start with the front forward foot while unwinding the back and bringing the arm back down. Repeat this for 10 repetitions doing 3 sets for each side.

If you’re unsure about the exercise or have uncertainty about where you’re at with your hip injury, consult your local Physiotherapist before continuing.