Hip and Lower Back Partner Stretch.
Today we demonstrate a couple’s dynamic stretch routine for the hips and lower back.
The hips are essential joints for our wellbeing, they are involved in standing, walking, running, sitting and they are essentially the biggest load-bearing joints in the body. Due to the western sedentary lifestyle we rarely get to move the joints to their full range of motion (unless we are physically active regularly), this results in a lack of mobility which increases the risk for injury in the hip joint, lower back, knees, ankles and can cause muscles in the surrounding area to become very tight and stiff. Due to stiffness, the joints can also move in an incorrect manner which over time can produce arthritis and other joint-related pains.
When we are walking we add 2.5 x our body into the hip joints, when we run we can have as much as 5x bodyweight (during the take-off phase), when we jump vertically we can have 5.5-8x our body weight coming into the hip joints. Essentially our hips are vital for our ability to move, accelerate, de-accelerate, jump, walk, stand, run, and if our hips are stiff or not flexible enough we tend to wear them out by loading them unevenly and the muscles and joints in the surrounding areas get tight and stiff as a result.
Many lower back pains, hip & knee conditions, glute muscle ache (butt muscles), are related to stiff hip joints. By gently moving the hip joint in circular movements counter and clockwise with lower gravity (as your partner is holding the leg), we can gently press the joint ends against each other. This compression results in pumping joint fluid into the joint which serves as lubrication to relax and smoothes the hip joint.
This is how we get circulation into our joints “by using them correctly”, moving them around. In the Latin language joint is called “articulation”, and the phrase articulate comes from the Latin name of fully expressing and moving a joint in a full range of motion. So express your body and allow your joints to be smooth, strong, stable, flexible, and healthy. Move your hips clockwise and counterclockwise 10x in each direction 1-3 times daily if you experience that they are stiff or causing you aches.
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