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Physio’s Corner: Unlock Your Hips, Save Your Back

Hey LDM crew,

The season’s starting, school’s back, and so are those tough training sessions. But if your lower back’s been nagging when you’re in a defensive stance, or you feel tight when trying to sprint at full speed, it’s not just “normal basketball aches.”

Most of the time, it comes from sitting too much during the day, in lessons, at your desk, or on the bus. This leaves your hips tight and your back doing extra work on court. The good news? A couple of simple exercises can loosen you up and get you moving stronger again.

Move 1: Lunge Stretch (Hip Flexor Reset)

If your hips are tight, your back has to work overtime every time you defend or sprint.

How to do it

  • Step into a lunge with your back knee resting on the floor

  • Push your hips gently forward until you feel the stretch at the front of your hip

  • Hold for 20–30 seconds each side

  • Repeat twice per side

Why it helps

  • Releases tight hip flexors caused by sitting all day

  • Takes pressure off your lower back

  • Helps you sink lower into your defensive stance without pain

Move 2: Deadbugs (Core & Hamstring Control)

Core strength and hamstring length = power and control at full speed.

How to do it

  • Lie on your back with arms up and knees bent at 90°

  • Flatten your lower back into the floor by tilting your pelvis

  • Slowly lower your right arm and left leg towards the floor while keeping your core tight

  • Return to start and switch sides

  • 6–8 reps per side, 2–3 sets

Why it helps

  • Strengthens your core to protect your back

  • Improves pelvic control for smoother, stronger running mechanics

  • Makes those all-out sprints feel lighter and more powerful

LDM Player Special – 15% Off All Treatments

As part of LDM, you get 15% off all physiotherapy.

Sort out that back pain before it slows your season down
Get a full assessment and personalised plan
Build strength to defend, sprint, and hoop without limits

Book your session now and use your exclusive discount.

DM me at @mazza.physio or email Hamza.malik@performandreform.com to secure your spot.

Stay strong, stay on court,
Hamza – Your Friendly Neighbourhood Physio

LDM