Frog Exercise

“The Frog Exercise” is great to improve mobility of the hips.  The adductors/groin muscles can benefit form this one too.

The low back benefits because a lot of bending happens in the hip joints.  As a result, the better the hip movement, the less work for the low back.  That way the little stuff like sitting, getting sox and jox on, lifting leg to climb steps/ladders won’t pull hard on the discs.  Less stress and strain doing the “little stuff” means your low back will have more in reserve for the big stuff!

To do the “The Frog Exercise”:

• start on the hands and knees
• drop down onto elbows
• push knees sideways with feet turned out then shuffle knees out a little further til mild stretch is felt in the groins/adductors
• keeping back flat, push butt back down toward the heels 50-100mm at a time
• rock back and forward 10x, hold 10sec on repetition 11
• if this is an area of concern for you, hold up to 30 sec.

WARNINGS

• This is a deep stretch!  When moving legs out to the side to start with, go 50% less than you think you can!  You can always move knees a little more sideways tomorrow-better safe than sorry.
• If you have known arthritis or injury (like a labral tear) you will need to be extra cautious.  Seek professional advice as to whether this exercise is suitable for you.
• Hip replacements are not suitable for this exercise!
• If the exercise aggravates your pain or limits your mobility afterward, then you will need professional advice.   If you can’t do the exercise or if you have been performing them regularly for 3 weeks and nothing improves we recommend a professional evaluation also

Daily practice of theFrog Exercise will help protect the low back as well as improve hip mobility