Hudson, MA 01749


Supine Bilateral Hip Opener Position

Supine Bilateral Hip Opener – a New Position I Like

The hip opener position I am introducing today is my own modification of several similar positions. I don’t claim it is completely unique. It is NOT the only position you need to straighten up. Our bodies need a variety of different movements to support our postural muscles.  At the same time, I recognize that we are the nation of busy people.  I hope that introducing this simple position may inspire you to invest more into your postural health. Especially if you will feel better after doing it for a couple of weeks. Only 10 minutes a day can make a noticeable difference.

In fact, this position is not only a hip opener.  Since our body works as a unit, postural exercises focus on more than one area of the body. The Supine Bilateral Hip Opener position is also great for thoracic extension. Or, simply put, it gets your upper back out of hunching.  Everywhere I look people are hunching over. Usually in front of their various electronic devices. The harsh reality is we are a nation of rounded shoulders and hunched backs. Postural deviations affect all our joints, pelvis, and spine . It is time to start fixing this sorry state of affairs. In fact, it’s long overdue.

Supine Bilateral Hip Opener – Description

Supine Bilateral Hip Opener Position

  1. Lie on your back with a long pillow supporting your upper body from the waist up.
  2. You may put an additional small pillow under your neck. It will keep your neck supported and in line with your spine.
  3. Relax arms at 45 degrees from sides with palms facing up.
  4. Your legs are straight and relaxed. Drop your feet to the opposite sides. If your low back starts hurting in this position, put another pillow under your knees.
  5. Stay in this position for 5-10 minutes and relax. 

Supine Bilateral Hip Opener – Purpose

This position promotes thoracic extension while gently opening the hips and re-establishing a proper angle between lumbar spine and sacrum.

If for any reason Supine Bilateral Hip Opener does not feel good or generates pain, use your own judgment. You can either stop it altogether or start with shorter time and gradually increase it.

Your body is an ultimate judge of what works for you and what does not.

Be Upright. Be Happy. Live Pain Free.

Learn here how YOU can restore your posture at my Upright Posture Fitness Studio in Hudson, MA


Picture of Natalia Dashkovskaya

Natalia Dashkovskaya

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