Lunge Exercises to Open Up Hips & Relieve Backaches

Backaches are, well, a pain. They can literally stop you in your tracks and prevent you from continuing with your busy life. Hips too are very important, helping you walk everywhere you go. By starting your morning or your workout with a few lunges, you will open up your hips and relieve a sore back. Lunges also help to train your body how to move in daily life. Rather than leaning forward with a hunched back to pick up your child’s toys, lunge to reach the floor instead. By using safe movements such as the lunge, you will protect your back from future injury and pain.

Overhead Lunges

Stand up with your feet hip-width apart. Hold a medicine ball above your head with both hands.

Step forward with your right foot into a lunge, bending your right knee about 90 degrees and touching your left knee to the ground. Hold this position for 30 seconds.

Stand back up and repeat with the left leg.

Reverse Lunge with Twist

Stand up with your feet hip-width apart.

Step backward with your left foot into a lunge, bending your right knee about 90 degrees and touching your left knee to the ground.

Place your left hand on your right knee while you are still in the lunge. Twist your upper body to the right.

Twist back to your starting position and stand back up.

Do the exercise again with the opposite leg. Repeat 15 times on each leg.

Backward Lunge with Twist

Stand up straight with your feet hip-width apart.

Step backward with your right foot into a lunge.

Move your upper body backward slightly.

Look to the left. Touch your left hand to your right foot and bring your right arm into the air behind your head.

Stand back up and repeat on the other side.

Repeat the exercise 10 times.

Tips

• To help prevent back pain, use the lunge in daily life.
• During the lunge, keep your knee above your ankle, not past your toes, and your back straight.

Warning

• Talk to your doctor before starting any new exercises.