Top 10 Mobility Moves: Fix Your Knee, Back, Hip, & Groin Pain

Exercises & Stretches | Written by Jon Chambers | Updated on 27 December 2021

Do you have any of the following?

  • knee pain
  • lower back pain
  • hip pain
  • groin pain

This article was written specifically for you!

Welcome to the modern world: sitting in chairs, driving in automobiles, slouching in the grocery line, and typing away at our desks. What does this mean for our bodies? Injuries!

We have to face the facts; our bodies aren’t designed to sit around all day. We were meant to run, leap, and defend ourselves to survive. But, luckily over the past few centuries, humans have designed awesome new computers and other technological devices that have now allowed us to escape the brutal “food-chain survival mode” our ancestors were forced to rely on.

But with that also comes a price. Our now-sedentary lifestyles lead to many ailments and injuries that were not nearly as common throughout history leading up to this point. We are constantly putting our bodies through terrible “training.” What do I mean? By sitting down all day and slouching, we ingrain poor movement patterns in our body. This, in turn, leads to uneven muscular development as your hips, glutes, groin, and lower back all become very tight and inhibited.

This “tightness” is what begins to cause the terrible pains many of us face on a daily basis.

But there is hope! By working to relieve this tightness, we can also relieve the pain! In this video I dive into all of the stretches and mobility movements one-by-one so that you can perform them yourself from the comfort of your home.

To properly perform the exercises, you are going to need two items though (both can be purchased for very cheap on amazon):

  1. Lacrosse Ball (you can also use a baseball if you have one lying around the house–it works just as good)
  2. Foam Roller

Without a doubt, if you haven’t done any of the exercises in the video before, your hips are extremely tight. Again, it’s just a biproduct of modern living. Most people sit at a desk all day. Add on terrible posture and you have a recipe for disaster!

These are some of the core movements that I have used to rehab from injuries personally, as well as the movements that I give to all of my athletes and clients. If they are powerful enough to rebuild my hips from the ground up, I can guarantee they will help you tremendously.

Some of the benefits from completing this video:

  • Pain Relief
  • Myofascial Release (Feels Amazing Afterwards)
  • Increased Flexibility
  • Improved Mobility For Dramatically Improved Form
  • Better Muscular Activation Leading To More Muscle

Some of the lower-body injuries I have fixed using these movements:

  1. Weak Hips Before And After Athletic Pubalgia Surgery (Also Known As A Sports Hernia: Tears In Rectus Abdominis And Adductor Magnus)

    Rectus Abdominis & Adductor Magnus Affected By Sports Hernia

    Rectus Abdominis & Adductor Magnus Affected By Sports Hernia

  2. Patellar Tendonitis
Patellar Tendonitis

Patellar Tendonitis

About the Author

Squatting 500 pounds on an ohio rogue bar with a sports hernia

Jon Chambers

Jon Chambers is a powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web.