Hip and Thoracic Spine Mobility

[unreasonablereasons]

Grape Ape, Coach is Back, Soul Crusher and anyone else feel free to suggest

Ive been working TONS on hip mobility and strength and Thoracic Spine same thing, the hips because thats such an age thing I want to avoid and the spine to correct lower back overcompensating in a lot of things, and to help overcome the pain in both areas that is going away as I keep working at it

Im curious, especially with the hips if anyone else has done focus work on hip mobility and what worked for them. I have zero interest in weightlifting, other than kettlebell work. Movement, stretching and rotation has been my focus

any tips will help

[joswift]

I have been having myofacial theraphy last few months and since having quads hams and calves brutalised with the blades my low back issues have been much better.

Tightness in the legs causes pressure on the low back

Most people dont activate the fascia anywhere near enough which causes muscle spasms

[unreasonablereasons]

I have been having myofacial theraphy last few months and since having quads hams and calves brutalised with the blades my low back issues have been much better.

Tightness in the legs causes pressure on the low back

Most people dont activate the fascia anywhere near enough which causes muscle spasms

good call i would never have thought of that

[Grape Ape]

One thing that works for me is to get into a squat while holding a trx, and just kind or rocking back and forth and pushing out the knees for like 3-5 min.

Also - 90/90 hip work:

[unreasonablereasons]

One thing that works for me is to get into a squat while holding a trx, and just kind or rocking back and forth and pushing out the knees for like 3-5 min.

Also - 90/90 hip work:

i love holding the squat position at the bottom, everything just releases so nicely
never seen the 9090
been doing this one where the name fails me, its like the 9090 position but you rotate the legs side to side--cant explain it--works so well--see if i can find video of it

9090 hip switch its called,...love it

[mops]

The "hip airplane" is a nice mobility drill that exposes the body to all of the ranges a hip can move through.

[unreasonablereasons]

The "hip airplane" is a nice mobility drill that exposes the body to all of the ranges a hip can move through.

I used to do these...was a rack holder...zero balance
Great video on how I can do it properly
Thanks

[oldtimer1]

What is the goal you're trying to reach instead of sayin hip and thoracic spine mobility?  Looking for stretches?  Looking for rotational strength?  The Nautilus rotation machine is exceptional. Also something basic like hitting the heavy bag that includes hooks is fantastic. 

[unreasonablereasons]

What is the goal you're trying to reach instead of sayin hip and thoracic spine mobility?  Looking for stretches?  Looking for rotational strength?  The Nautilus rotation machine is exceptional. Also something basic like hitting the heavy bag that includes hooks is fantastic.

Mobility, rotational strength, overall better painless movement. I train at home, no nautilus. I do hit the heavy bag a ton.

[Lartinos]

Look into Total Gym and Pilates reformer exercises for building hip strength.

I know you said you didn’t want to lose weight in another thread, but I’m sure losing could be an option to try too. We get weaker and weaker as we age so staying lean is quite helpful.

Massage and chiropractic work is also worth looking into.

[Grape Ape]

i love holding the squat position at the bottom, everything just releases so nicely
never seen the 9090
been doing this one where the name fails me, its like the 9090 position but you rotate the legs side to side--cant explain it--works so well--see if i can find video of it

9090 hip switch its called,...love it

Agree - that hip switch is great too - i do it before every baseball game.

[Marvin Martian]

Mobility, rotational strength, overall better painless movement. I train at home, no nautilus. I do hit the heavy bag a ton.

I know a certain water head that you could smack around instead of a bag…

Check out the knees over toes guy. His stuff really does work and he has tons of videos that you can watch and copy. Totally changed a friend of mines life.