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TIGHT Hips and Low Back? TRY THIS!

Most of the folks I care for struggle with persistent pain in some form or another. One of the most common complaints is TIGHT…SORE hips and low back. OUCH!

If this sounds familiar, what I have for you today can help.

The key to gaining flexibility and movement throughout our bodies is to “shift our bodies backward.” (Zac Cupples, 2024)

As a coach, one of my initial strategies for my folks is to practice shifting our center of gravity BACKWARDS. I know it sounds complicated, but I’ll make it easy for you;)

This movement is one of my favorites right now because I like to use it as a starter move for my training prep or just to help me get going first thing in the morning.

PRO TIP: Connect with the GROUND and REACH!!!

Here’s what you’re gonna need:

- Clear/Comfortable/Quiet space

- Something for your head and neck


Check out my video below. Sound ON!  🔊

Here’s what you’re gonna do:

- Lie on your back comfortably

-Maybe something for your head/neck

✔️Connect with your GROUND CONTACTS (3/4 out of 10 effort at each point of contact)

1)Foot Contacts

2)Back Points

3)Space Between Your Shoulder Blades


✔️Reach your arms to the ceiling. Palms UP…SLIGHTLY OVERHEAD.

(Make sure there’s absolutely NO DISCOMFORT in your neck/shoulders!)



-Silent Nasal INHALE: Slowly. You SHOULDN’T hear yourself! (5-8sec)

-Open Mouth Sighing EXHALE: Slowly. Long. Easy. Relaxed. Soft.

(Pretend you're fogging up a mirror) (3-6 sec)




💡NOTICE: Your lower back flattening during breathing…WITHOUT CRUNCHING! Work to be able to maintain throughout.

SMART PRACTICE: 3-5rds x 5-7 breaths 


Notice how you move and feel afterward. Better? Same? Different?



Dedicated to your health and longevity,


P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down. 

Please share this blog with your friends and family if you found it helpful. Together, we’ll help them on their journey to better health...feeling stronger, more coordinated, flexible, and capable! Click the link HERE to join the community!


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