A Move You Should Do MONDAY – Supine Hip Circles & Happy Baby

Do you ever feel back stiffness after standing all day at work? Or do you ever feel stiff when getting out of bed? If so, this week’s exercise is for you. Supine hip circles and happy baby are simple and effective. Here is how to do them:

Lie on your back with your feet and knees together
Pull your knees towards your chest and tighten your abdominal muscles to press your back flat into the mat or floor
Gently and slowly move your knees in a clockwise circle for 6-10 repetitions. Then repeat in a counterclockwise circle for 6-10 repetitions.
Then spread your knees apart and grab your feet, pulling them towards you
Gently and slowly rock side-to-side for 6-10 repetitions.
Return to the starting position

Why does this matter?

Prolonged standing often puts your pelvis in an anterior pelvic tilt. This occurs especially if you tend to stand with your knee locked or toes turned out.

An anterior pelvic tilt leads to chronic shortening of the psoas major (hip flexor), causing anterior shearing forces on the lumbar spine which result in lower back pain.

3d rendered medically accurate muscle illustration of the psoas major

Stretches performed in lumbar flexion, such as the supine hip circles and happy baby, counteract the prolonged extension of your spine.

So if your back aches at the end of a long day of standing, or if you feel low back stiffness when you try to get out of bed, give the supine hip circles and happy baby a try.

Because nobody has time to be in pain.

Until next time…