Spine-Safe Hip Mobility Exercises for Lower Back and Shoulder Injuries (Video Guide)
ABSTRACT
This hip mobility routine improves flexibility without aggravating your lower back or shoulders. These spine-neutral, shoulder-friendly exercises are ideal for those with injuries. Choose five mobility movements from the guided video list and integrate them pre-workout, two to three times per week. This routine helps protect your spine while improving hip function and stability.
Keywords
Hip mobility exercises
Hip mobility for back pain
Safe hip mobility routine
Shoulder-friendly mobility exercises
Lumbar Spine Safe Stretches
Mobility exercises for a herniated disc
L4 L5 disc bulge exercises
Hip stretches for lower back injury
Hip mobility video guide
Pre-workout mobility routine
Hip Mobility Exercise / Photo: Elina Fairytale
Introduction
Below is a curated selection of video demonstrations for the exercises in your 4-week hip mobility program. These resources emphasize spine-safe and shoulder-friendly movements, tailored to your specific needs. Choose five exercises and perform ten reps for each before your normal workout, two to three sessions per week. I included two additional exercises in case you experience any discomfort.
Prior Shoulder and Lower Back Injury Considerations
For someone with L4/L5 and L5/S1 disc bulges, excessive hip rotation, deep flexion, or unsupported end-range positions can absolutely place shear or compressive forces on the lumbar spine, especially when the pelvis isn't stabilized.
No deep hip internal/external rotation while seated or unsupported.
No unsupported spinal flexion or end-range rotation.
Focus on hip joint mobility through gentle, stable, spine-neutral movements.
Minimize upper-body demand to accommodate shoulder injuries.
Hip Mobility Exercises (Foundation & Stabilization)
1. Supine Glute Bridge
Video: Glute Bridge Exercise
2. Standing March with Core Brace (no Band)
Video: Standing March Exercise
3. Half-Kneeling Hip Flexor Stretch
4. Standing Hip Abduction (Wall Support)
Video: Standing Hip Abduction
5. Supported Hip Hinge Rocks
Video: Wall Supported Hip Hinge
6. Bird Dog (Short Range, Keep your Back Heel below the Height of Your Hips)
Video: Bird Dog Exercise
7. Bear Rockback for the Pelvic Floor
Video: Bear Rockback Exercise
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
