A clean practitioner-facing library for quickly finding, selecting, and shaping exercises into a draft patient program.
Lumbar · Beginner
Hip · Intermediate
Hip · Intermediate
Showing 22 exercises.
Bring one knee toward the chest using the hands until a gentle stretch is felt, then switch.
Lie on your back with one leg bent and the other resting straight or bent.
End point: One hip is flexed toward the torso while opposite side stays relaxed.
Equipment: No equipment
Bring both knees toward the chest and hold a comfortable stretch, then return.
Lie on your back with knees bent.
End point: Both hips are flexed with low back gently flexed.
Equipment: No equipment
Press the upper body upward while letting the pelvis remain on the floor, moving into comfortable lumbar extension, then lower.
Lie face down with hands under shoulders and pelvis relaxed.
End point: Arms extend and chest rises while pelvis remains down.
Equipment: No equipment
Lift the pelvis using the bent-leg side while keeping the pelvis level, then lower and switch.
Lie on your back with one knee bent and the other leg straight.
End point: Pelvis remains level while supported primarily by one leg.
Equipment: No equipment
Push the hips backward to tap the wall while keeping the spine neutral, then return to standing.
Stand facing away from a wall with feet hip-width and slight knee bend.
End point: Hips are flexed back with shins nearly vertical and spine neutral.
Equipment: Wall
Slide the arms upward while keeping the shoulder blades rotating upward and ribs controlled, then return.
Stand facing a wall with forearms or hands resting on the wall.
End point: Arms are elevated overhead against the wall without shrugging.
Equipment: Wall
Lift the straight arms slightly toward the hips by squeezing the shoulder blades gently down, then lower.
Lie face down with arms at the sides and thumbs pointing down or neutral.
End point: Arms hover off the floor close to the body with scapular depression.
Equipment: No equipment
Slowly slide the working heel toward the buttock to bend the hip and knee within a comfortable range, then slide it back to the starting position without lifting the foot off the floor.
Lie on your back with both legs extended, toes pointed to the ceiling, and arms resting by your sides.
End point: Hip and knee are gently flexed on the working side while the foot remains in contact with the floor.
Equipment: No equipment
Lift one knee upward to a comfortable height without leaning backward or hiking the hip, lower with control, then repeat on the other side.
Stand tall while lightly holding a wall or sturdy surface for balance, feet hip-width apart.
End point: One hip is flexed in a marching position while the trunk remains upright and balanced.
Equipment: Wall
Move the working leg straight out to the side without leaning the trunk, rotating the hip, or hiking the pelvis, then return slowly.
Stand upright holding a wall or chair lightly with toes facing forward and weight centered over the stance leg.
End point: Working leg is abducted slightly to the side with toes forward and pelvis level.
Equipment: Wall
Extend one leg backward a short distance by squeezing the glute without arching the lower back, then return with control.
Stand tall with light fingertip support on a wall, knees soft, and abdominal muscles gently engaged.
End point: Working leg is slightly behind the body with the trunk upright and pelvis neutral.
Equipment: Wall
Lift the top leg upward 20 to 30 degrees without rolling the pelvis or turning the toes upward, then lower slowly.
Lie on your side with the bottom knee bent for support and the top leg straight in line with the body, pelvis stacked.
End point: Top leg is raised slightly with toes pointing forward and trunk stable.
Equipment: No equipment
Tighten the thigh of the straight leg and lift it to about the height of the opposite knee, pause briefly, then lower slowly.
Lie on your back with one knee bent and foot flat, the working leg straight, and abdominal muscles gently braced.
End point: Working leg is elevated straight with the knee fully extended and pelvis stable.
Equipment: No equipment
Bend at the hips and knees to lower into a shallow squat toward the chair while keeping the knees aligned and chest lifted, then return to standing.
Stand in front of a bench or chair with feet hip-width apart and hands lightly touching the surface if needed.
End point: Body is lowered partway toward the chair with hips back, knees bent, and weight evenly distributed through the feet.
Equipment: Bench
Slowly shift the hips backward toward the heels while maintaining a neutral spine and comfortable hip range, then return to the start.
Start on hands and knees with hands under shoulders, knees under hips, spine neutral, and weight evenly distributed.
End point: Hips are gently shifted backward with knees bent and trunk inclined forward over the thighs.
Equipment: No equipment
Slide the heel toward the buttocks to bend the knee as far as comfortable, then slowly slide back to straight.
Lie on your back with both legs straight, heel of the working leg resting on a smooth surface or towel.
End point: Knee is flexed within a comfortable range while heel stays in contact with the surface.
Equipment: Towel
Straighten the knee by lifting the foot until the leg is nearly fully extended, then lower slowly back over the support.
Lie on your back with a foam roller or rolled towel under the involved knee so the knee starts slightly bent.
End point: Lower leg is raised and knee is extended while the thigh remains supported on the roll.
Equipment: Foam Roller
Bend at the hips and knees into a shallow squat, usually 0 to 45 degrees, then return to standing while keeping knees tracking forward.
Stand with feet hip-width apart, hands supported lightly on a wall or counter if needed, knees aligned over toes.
End point: Hips are slightly back, knees partially bent, heels grounded, trunk inclined slightly forward.
Equipment: Wall
Press through the feet to rise to standing without using the hands if possible, then lower back down slowly with control.
Sit near the front edge of a bench or chair with feet under knees and trunk slightly inclined forward.
End point: Full standing posture with hips and knees extended and weight balanced evenly.
Equipment: Bench
Drive through the heel of the lead leg to step up onto the platform, straighten the knee fully, then step down with control.
Stand facing a low step or bench with the involved foot placed on top and the other foot on the floor behind.
End point: Body stands tall on the step with the lead knee extended and pelvis level.
Equipment: Bench
Bend the working knee to lift the heel toward the buttock as far as comfortable, then lower slowly.
Stand tall holding a wall or chair for balance with weight on the stance leg and the working leg straight.
End point: Working knee is flexed with thigh remaining mostly vertical and trunk upright.
Equipment: Wall
Straighten the involved knee until the leg is nearly horizontal, pause, then lower slowly back down.
Sit upright on a bench with knees bent about 90 degrees and feet resting on the floor.
End point: Lower leg is extended forward with the knee straightened and trunk still tall.
Equipment: Bench