How To Activate Inner Outer Hip Part 2 of 3 – Integrative Exercise For Core Integrity and Back Pain

(0:03) that. And I’m going to use a strap to simulate that so you can see

(0:08) what you can do to feel that action before you actually try it without these tools

(0:12) because I’m going to ask you do the exercise without these tools

(0:15) eventually. This is just a yoga strap. I’ve made a nice loop

(0:19) here. The loop is nice and big. I’m going to step through the loop

(0:23) and I’m again

(0:29) going to put it a little higher than where the brick was. I’m going to have my feet

(0:33) a little less than hip-width distance apart.

(0:36) And this strap needs to be snugged up. So it’s a little bit tight.

(0:40) Now, I want my feet on the floor and I want them

(0:44) parallel, the inner feet parallel so they’re not off ton one side here

(0:47) or one foot is randomly doing one thing and the other foot is randomly doing another.

(0:50) You have to be very conscious and look down. If you need help,

(0:53) stick the brick between your feet and use that for

(0:57) alignment. The front of the toes should be even. You’ve

(1:00) got this strap on now.

(1:04) Now if you tighten that up a little bit so you can feel that on the outside of the leg.

(1:08) You can feel it kind of starting to really pull your legs together. Now I’m keeping my feet where they are

(1:13)and I’m going to push out against the strap. I’m going to push out from my

(1:17)feet so I’m not going to just push out from my thigh muscles

(1:21)and let my feet curl and come off the ground. I’m keeping my feet flat on the ground and solid

(1:25)and then I’m going to push out against this. So I’m going to spread

(1:28) all the way up into my pelvis and you’ll feel that up into the pelvic girdle

(1:32) as you do that spread. If you just simply move the legs out you won’t feel

(1:36) it in the pelvic girdle. You’ll feel it in your thigh muscle here. You will not feel it in the (pelvic girdle. If you keep your

(1:41) feet flat, then separate,

(1:44) oppose this strap here, you will feel it all the way up into your pelvic girdle into your core,

(1:49) deeply into your core. This is exactly what you’re looking for.

(1:52) That’s the second action.

(1:55) Once you can go that, you do the third one. It requires

(1:59) neither of these tools because you’ve mastered the first two.