Hip/Low Back Mobility Program

12 Week Program

Resolve hip and low back tightness with this 12-week program consisting of self-performed soft tissue work, active stretching, loaded stretching, and body control work

Written by Ryan DeBell, MS, DC


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Decreasing stiffness and improving range of motion is much more than just stretching

Wouldn't it be nice if all you had to do to improve the range of motion of your hips and lower back was performing basic hamstring stretches?

You're probably reading this because you know it's not - it may temporarily improve range of motion and decrease tightness, but it doesn't solve it permanently.

Every stretch, mobilization, and joint mobility drill is on YouTube or Instagram for free.

The problem isn't access to drills, stretches, exercises, tips, and hacks.

The problem is knowing what to do, doing it consistently, and following a structured plan to get you there.

That is why I built this program.

My name is Dr. DeBell


I’ve spent over a decade studying the complexities of the human body to figure out the best ways to move to prevent injury, maintain and improve your range of motion, improve your positioning, and increase your physical longevity.

I started bodybuilding when I was twelve years old. I loved learning about how different exercises and movements affected different parts of my body.

When I was older, I went to chiropractic school and graduated summa cum laude because I truly could not get enough of this stuff.

In fact, while getting my doctorate, I also earned a Master’s degree in Sports and Exercise Science. 

You see, our body is the only home we have…we literally live in our body...so I can’t think of a better way to spend my time than to figure out how to keep that home as clean and comfortable as possible.

During my time in graduate school, I was training hard in the gym and had low back issues myself.

I became obsessed with learning about the lower back in more depth.

I read tons of research, textbooks, and have also interviewed experts in a variety of field about the lower back on Movement Fix Podcast.

I took what I learned, applied it to myself, tested it with thousands of clients, and have taught it to thousands of trainers, coaches, and clinicians all around the world.

I boiled everything down to make the best go-to lower back and hip mobility program I thought possible. I felt this program needed to exist, both for my past self (I wish I would have had it for myself) and for people around the world looking for ways to help themselves.

Why does just stretching not work?

The human body is complex and made up of multiple intertwined systems.

First, you have the skeletal system - this is the foundation - and you won't do much to change this except with loaded exercise over time you can increase the density (this is another conversation another time).

The second system to consider is the muscular system - this is where people are overly focused when dealing with mobility issues and stiffness. When your muscles contract, they pull on your bones and create motion at your joints.

Limited range of motion and tightness is too often blamed on the muscle, which leads to the overly simplistic approach of 'just do stretches and do them more'.

The reason this doesn't work is because your muscles don't act alone, they are controlled the third system we need to tlak about - your nervous system.

If a mobility or 'stretching program' doesn't address the nervous system, you'll be stretching on and on and wondering why there is no lasting change.

So the question you are probably asking is how do you address the nervous system?

[there are many other systems in your body - digestive, circulatory, immune, lymphatic, etc - they are important, but not for the purposes of this program and these issues]

How you address the nervous system - the basis for this program

Our Hip/Low Back Mobility Program, by design, addresses the nervous system to create lasting change to the way you move, your range of motion, and getting rid of tightness.

The program is structured like this...each day consists of:


  • Self-performed soft tissue work
    • This decreases muscle tone by stimulating nerve endings in the skin and in the muscle to get the nervous system to relax the muscles a little bit - this creates a window of opportunity to work your joints through a larger range of motion
  • Active stretching
    • This takes your joints, either unloaded or lightly loaded, through your available range of motion under your own control to teach you all the positions and the depth of those positions you can access
  • Loaded range of motion and/or basic strengthening exercises
    • The most often neglected component. This is key to making lasting change. You did the above two steps to create a window of opportunity to learn how, under load, to control your new positions. The nervous system will shut down range of motion it doesn't think you can control. So by consciously loading through a range of motion and/or increasing strength around the joints, your brain senses safety and will allow you to access these ranges of motion

The real art is how do you combine all of these elements into a simple to follow and implement program...

Our program consists of three different types of days:

1. Oblique chain
This day focuses on your adductors, oblique muscles, hip rotator muscles, rotation of your hip joints, and abduction of your hip joints.

2. Posterior chain
This day focuses on your hamstrings, lumbar erectors, glutes, hip flexion range of motion, and spinal flexion and extension range of motion.

3. Anterior chain
This day focuses on your quads, hip flexors, hip extension range of motion, and anterior abdominal muscles.


Throughout the program, the exercises and stretches change for each day type, to help you make real and lasting changes.


There is nothing wrong with all the tutorial videos on YouTube or Instagram, I make a ton of them.


They will just never replace the effectiveness of a specific program with a specific goal.

What our customers say about this program:

Here's what you'll get:

  • 12 weeks of proven training
  • Video demonstrations to show you how to do all the movements
  • Clarity of what to do, when, and how
  • Confidence you are doing the right things for your body

Here's what you'll get:

  • Monster Bands #1 or #2 (click here for details)
  • Mini Band (light to medium resistance) (click here for details)
  • Variety of dumbbells (you don't need more than ~15lbs)
  • Foam Roller

My Promise to You

I want you to use and benefit from this program.

It's normally $97...but from now through Cyber Monday it is just $58.

That's literally less than getting one massage or one training session.

But my promise to you is this:
After you buy the program, if you aren't happy that you bought it and getting the benefit you hoped for, just contact us and we will refund you the full purchase price, no questions asked.

If you want to take a look inside before you buy it, we put together a free sample for you that you can download.


Ready to get started?


30-day Money Back Guarantee
See Inside - Download a free sample

Frequently Asked Questions

Why do I need a program?

You don’t… unless you want a clear plan with a clear goal.

There are many free resources on the internet, including our YouTube channel.

However, a structured program with a clear goal will always be superior to individually selected videos.

This all sounds great, but can I see a sample?

Absolutely, you can download a free sample.

What makes your programming so good?

This is literally what I have dedicated my life to.

I have years of formal education, but more importantly years of practical use of this material both on a 1 on 1 basis with patients/clients and with thousands of trainers, coaches, clinicians, and athletes who have attended my live workshops.

The data points we have collected from all of those experiences has allowed me to refine my approach.

Not to mention, I built this program with myself in mind. When I made it I framed it as 'how do I build the best program for myself'.

I don’t belong to a gym, can I still do this?

Absolutely! This program has helped people who workout at home, people who travel for work, and people who want to want to mix up gym and home workouts.

All you need is the following equipment:

  • Monster Bands #1 or #2 (click here for details)
  • Mini Band (light to medium resistance) (click here for details)
  • Variety of dumbbells (you don't need more than ~15lbs)
  • Foam Roller


What happens if I need help?

We’re here for you! Reach out to [email protected] with any questions and we’ll get back to you shortly.

What makes you qualified to help me?

I have a doctorate in chiropractic and a Master’s in Sports and Medicine.

Additionally, I’ve traveled around the world teaching this information to thousands of people.

I have also worked with experts in a variety of fields and spoken to them in depth; many of these conversations are available on Movement Fix Podcast.

I have an injury, will this program help me?

This is tricky.

A lot of the movements and stretches in this program have helped people, but always refer to a doctor’s advice and never train into pain. Listen to your body… if it hurts, stop.

This program was not built to treat injuries.

Is there a refund policy?

Yes. If you don't love the program after 30 days, contact us.

I want you to either love this program or get your money back.


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