Hip - Seated - Adductor Pull Back

Restore lumbo-pelvic control and reduce low back pain and stiffness. This exercise is really very basic with regard to difficulty level, but it requires subtle control of the hips and pelvis that many people find difficult when just starting out. 1. Sit in a chair with your knees at or above hip level and round out your back. 2. Place a ball between your knees. 3. Roll your pelvis back slightly, rounding out your lower back. 4. On the side we have determined in clinic, without moving your feet, shift one knee back and the other knee forward. You should feel the the inside of your thigh and the back of your thigh engage. 5. Keeping your knee shifted back, gently press your knee into the ball. You should feel the muscles in your inner thigh engage a bit more. 6. If we're having difficulty with this exercise, don't worry about holding the position, and just focus on performing 15-20 repetitions. 7. As you progress, work on holding this position while you take 4-5 breaths, in through your nose and out through your mouth. Relax and repeat 4 more times.