The Captain Morgan stretch targets the deep hip muscles that often contribute to low back tension and limited hip rotation. This exercise helps improve motion around the pelvis, reduce stiffness, and support better movement patterns in daily activities.

How to Perform It:

• Stand next to a table with one foot placed up on the surface

• Turn your hips slightly toward the elevated leg

• Lean gently toward your front foot until you feel a deep hip stretch

• Keep your core lightly engaged to avoid collapsing into the low back

• Breathe normally and hold or pulse gently

Common Mistakes to Avoid:

• Letting the pelvis drop or collapse

• Rounding through the low back instead of hinging

• Forcing the stretch

• Holding your breath

Recommended Dosage:

• Hold 20–30 seconds or perform 10–15 gentle pulses

• 1–2 sets each side

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed in your care plan to support better hip mobility and long-term low back health.