Do you struggle with low back…hip and/or knee pain? And on top of that…do you struggle with squatting…whether it’s in the gym or just getting up and down from the floor every day? If yes…then I hear you:)
Expansion in the posterior upper part of the pelvis and the lower part of the pelvic floor is absolutely essential in reducing pain in these areas and helping with our ability to squat (Cupples, 2023).
That’s just a nerdy way of saying…”We’re stiff through our lower backs and hips.”
And this is what most conventional stretching and squatting drills are missing…and it’s a BIG DIFFERENCE!
The move I want to share today helps with all the above. It will help improve your upper and lower body mobility…
✔️It works the initial range of hip flexion, which will help expand the upper backside of our pelvis.
✔️And our elbow position will help drive upper back expansion as well.
I like this move as part of my movement prep…transitioning to the training floor and for daily body maintenance.
Here’s what you’re gonna need:
-Comfortable Wall Space
🫁Breathing throughout sequence:
-SILENT NASAL INHALE: You SHOULDN'T HEAR yourself! -OPEN MOUTH SIGHING EXHALE: SLOW. LONG. EASY. RELAXED. SOFT.
Check out my video below. 🔊 Sound ON!
Here’s what you’re gonna do:
-Stand 1 foot length away from the wall
-Weight-bear through your contact points:
✔️Big Toe Base
✔️Boney Back Points against the wall (Right above your pelvis. DON’T TUCK to get it!)
-Squat down a quarter of the way, staying heavy in your contact points
-Elbows bent much lower than the shoulders. Parallel with your thighs.
-Palms facing you comfortably.
-Hold this position and breathe: 3-5rds x 5 breaths, 1-2x DAILY for 2-4 weeks or longer if necessary.
Practice DAILY as part of your EVERYDAY routine and enjoy feeling better afterward!
Dedicated to your health and longevity,
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, I'll help you train smart, change the way you move, and feel good. My approach will help you feel strong, coordinated, flexible, and capable...all without wearing yourself down. START HERE TODAY with my practice for reducing tension and body fatigue.
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