Quick Fix For Tight Hips, Locked Knees, Protruding Belly

Tight hips are one of the top causes of back pain.  Want a quick fix that you can do on your own or with a partner?

• [1:50] How does core training help with back pain and posture?
• [3:00] Creating shin forward action
  • What does a negative shin angle mean?
  • Learning how to work the heels into the ground
• [5:00] Supine Mountain with partner feedback
  • Toes pulled up
  • Heels working down, ankles working in
  • Lift calves barely off the ground
  • Partner adds weight about 3/4 up the shin (only as much as they can maintain the position)
  • Work the shins up without bending at the knees
  • Hold for 30-60 seconds
• [9:20] Supine Mountain on your own
  • Make sure to use the block to keep your feet in a neutral position
  • Drive the heels into the ground
  • Work the tailbone towards the heels (tilting the hips)
  • Then take as much weight off the butt as you can without compromising the rest of the cues
  • Shaking is OK!
• [13:30] How the muscles work in poor alignment
  • How tight hips leads to a splayed belly
  • Hamstrings and Calves = Long muscles = weak
  • Hip flexors and quads = short muscles = tight and inefficient