How To Activate Inner Outer Hip Part 3 of 3 – Integrative Exercise For Core Integrity and Back Pain
Transcript Below
(0:00) So once you can do that, then you can do the third one.
(0:03) It requires neither of these tools because you’ve mastered
(0:06) the first two.
(0:09) Stand hip-width distance apart just like you did before when you were using the brick and the strap.
(0:15) You take your arms straight up into the air – arms not bent, but straight.
(0:18) If they have to be straight like this, do it like this. If they can be vertical then do it
(0:21) like this. You don’t really want them together even if your flexible enough. You want them
(0:25) vertical. In this case now, I’m going to
(0:30) squeezed together except without the brick. So I’m not going to
(0:34) rotate my femurs. I’m not going to move my feet or curl my feet,
(0:38) but I’m going to squeeze my legs together keeping my feet in place
(0:41) so that I can feel it all the way up into the pelvis and the core.
(0:45) After about five seconds as hard as I can – really going to squeeze.
(0:48) Squeeze, squeeze, squeeze, squeeze, squeeze. And them I’m going to do the opposite.
(0:52) Now I’m going to go out. Boom, I go out. And
(0:56) notice how my body is elongated. I’ve got lift.
(0:59) It’s put that length inbetween the top of the pelvis and the bottom of the rib.
(1:03) Five seconds here as hard as I can. I’m using my gluteus
(1:06) medius. Pretty good. And then boom, I go the opposite way.
(1:09) I stay tall because now I’ve gotten that length. Five seconds
(1:13) as hard as I can and boom I go again the other way. And we’ll do
(1:17) this three times. Boom,
(1:21) third time in. I can really feel the base of my spinal erectors working now.
(1:27) Boom third time
(1:30) out. And arms down. You
(1:33) should now feel a nice elongation here, any
(1:37) relief in this area of compaction and that will feed up into the
(1:42) middle and upper back as well. Alright? Enjoy that exercise If you questions, certainly
(1:46) ask them
(1:47) below the YouTube video or on my blog. You can email me as well
(1:51) A try to have fun!