Bonus Video: Hip Stretch
Lesson 12 from: Align Method: Move Your Way to a Stress Proof LifeAaron Alexander
Bonus Video: Hip Stretch
Lesson 12 from: Align Method: Move Your Way to a Stress Proof LifeAaron Alexander
Lesson Info
12. Bonus Video: Hip Stretch
Lessons
The 5 Daily Movements Overview
03:56 2Body Archetypes and How to Counteract Them
06:27 3Floor
07:30 4Couch Stretch
02:39 5Breathing
15:07 6Hip-hinging
10:52 7Hanging
07:22 8Walking
14:29Lesson Info
Bonus Video: Hip Stretch
(mellow music) Next exercise we're gonna utilize to start to open up some space, particularly around the posterior chain, or the hamstrings, is we're gonna take the Align Band. We're gonna attach it up to the highest height of the door, which is the very top of the door, and we're gonna bring the band around beautiful model Anna's hips. If we can take the band like so, bring it down around the hips, and then Anna's gonna come into a-- falling out. That's okay, it happens sometimes. Come into a down dog position. What she's gonna do, is she's going to reach her hands forward. Gorgeous. And you can play with starting to drive the ankles down towards the ground, starting to open up some space in and around the planter fascia, open up some space in around the ankles into the dorsiflexion, particularly this position. It's much harder for people to get in that position while they're squatting. And really starting to actively create a bit of length in around these hamstrings and these calve...
s. This position is gonna be very supportive for you to be able to get into that straddle position. It's also gonna be very important for you to be able to actually stand upright and have really comfortable, strong, stacked, aligned posture. If this posterior chain is all bound up and shortened from chronically sitting in chairs, then that's gonna be problematic when you go up into actually standing and walking and living your life. Something you met Anna can play with as she's going through this position, like we had mentioned previously, is you can go through that same PNF stretch or contract relax. While Anna is down here on the ground, she can actively press her toes down into the ground, keeping the heels connected to the ground. She's trying to drive her feet, drive her toes, down through the floor. Hold that for 5, 4, 3, 2, 1, and then on exhalation, ahh. Anna can go a little bit deeper into that position. Anna's gonna do that one more time, por favor, 5, 4, 3, 2, 1, 0, on exhalation, ahh. Go a little bit deeper into that position and you guys can do that one more time at home or Anna can do that as well. I'm gonna just discuss one quick thing, as we're in this down dog position, what we wanna be thinking about is one, the band's gonna go right around the hips. She's creating a traction in and around the sacrum, the sacroiliac joint here, a little bit of space in the lumbar spine, and she's actively driving her hands down into the ground. She's creating elongation from the hands all the way up to the pelvis and also actively driving the fingers and the palms into the ground. This, even though it looks like a very passive movement, it actually can kind of oscillate into being very active, driving the hands down into the ground. Then, ahh, just complete relaxation, twist, wiggle. Anna can walk the dog out, kind of bending one knee, kind of move through the spine, explore breathing in the different sides of the ribs, into the back. Really be inventive and exploratory with this motion with yourself. That's it, let's just get onto the next exercise.
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