How To Activate Inner Outer Hip Part 1 of 3 – Integrative Exercise For Core Integrity and Back Pain
Transcript Below
(0:00) Hi there. My name is Manny Aragon with The Rolf Workshop Center for Structural Performance
(0:04) and today I’m going to show you a very simple exercise
(0:08) that I’ve put together from a series
(0:11) other exercise that I’ve done, if you’ve watched some of my videos before,
(0:14) that provides fabulous relief
(0:18) for sacroiliac and
(0:22) lower back
(0:25) pain and also contractions.
(0:31) What this does allows you to lengthen along your lower back
(0:35) essentially between, and in the trunk, between the
(0:38) top of the pelvis and the bottom of the ribs.
(0:41) You’ll lengthen that area that doesn’t have a lot of bony support.
(0:44) This is a fabulous area for folks who tend to get
(0:48) compacted in there and get low back pain or get
(0:52) movement restrictions. For example,
(0:55) after a long trail run, if I’m doing a lot of downhill, I’ll get real compacted down here.
(0:58) This is a great exercise to relieve
(1:01) that – fabulous for athletes of all kinds.
(1:05) It’s just extremely effective. I have not seen anything like it
(1:08) ever. The first exercise starts
(1:12) with the bricks. I’ll show you all three. The third one is a combination of the first
(1:16) two.
(1:17) You take a yoga brick, like so,
(1:20) you take it the middle-distance – this would be the short distance,
(1:24) this would be the long-distance, and this is the
(1:27) middle distance. Place it in the middle distance between your legs, right
(1:31) in the meat of the thigh here so you’re not touching
(1:34) where the knee is. You want to be above that so there’s no bony
(1:38) contact with the brick. Parallel feet
(1:41) and you place your hands on your hips and you’re going to bend
(1:45) your knees slightly. Come up altogether so that you’re not
(1:48) using your back, but you’re actually using your feet to push
(1:52) your body up and then smashing the brick while
(1:55) releasing the pelvic floor and the buttocks.
(1:58) You’re just using the front inner thigh for this exercise.
(2:01) That’s the base of the first part of the exercise –
(2:05) is to squeeze, this squeeze of the brick. You’re feet
(2:08) are flat. I’m not curling my feet up to squeeze the brick. I’m no clenching my
(2:12) pelvis or my torso to squeeze the brick. I’m not
(2:16) grinding my teeth
(2:19) or bending forward or using my abdomen or anything. I’m just smashing the brick
(2:22) using my adductor group, right in here. That’s the first portion.
(2:27) The second one is the exact opposite of that. I’m going to
(2:30) use a strap to simulate that so you can see
(2:35) what you can do to feel that action before you actually try it without these
(2:38) tools because I’m going to
(2:39) ask you to do the exercise without these tools.