These 5 primal movements can help with stiff hips and backs where stretching hasn't worked, by reactivating natural movement patterns.
The Beast Hold
- Purpose: Reactivates deep core stabilizers, essential for natural movement.
- Execution: Start on all fours (hands under shoulders, knees under hips), push the ground away, lift knees 1-2 inches.
- Focus: Maintain a strong flat back.
- Progression: Hold for 30 seconds, aim for 1 minute. Add shoulder taps for core and shoulder bulletproofing.
The Kick Through
- Purpose: Restores natural spinal rotation and trains cross-body control, crucial for fluid movement. Addresses modern life's linear movements.
- Execution: From a beast position, lift one hand and kick the opposite leg across your body. Requires constant core activation.
- Progression: Start with 60-second sequences, repeated for two sets. Gradually increase reps/duration.
- Modification (Under Switch): For less range, rotate a leg under and lift the opposite arm. Can pause in transition for strength and control.
Deep Squat Flow
- Purpose: Reconnects ankles, knees, and hips, improving hip rotation, ankle mobility, and spine alignment.
- Execution: Drop into a deep squat, support with hands. Allow heels to lift, keep spine long, chest open. Gently rock side to side.
- After 10-15 seconds: Lift hips into a forward fold (feel hamstring stretch). Return to squat, balance, then stand up.
- Repetitions: Repeat 3-4 times.
- Variation: Add a reach at the bottom of the squat to open the thoracic spine (beneficial for stiff backs from sitting).
Crawling
- Purpose: Taps into primal movement patterns, fires up deep stabilizers, strengthens shoulder blades, reconnects hips and core. Bulletproofs shoulders.
- Execution (Standard Crawl): Start in a beast hold. Crawl forward with small, controlled steps, moving opposite hand and foot together. Keep back flat, core braced, shoulders packed.
- Starting Point: 40-second set, work up to 1 minute. Focus on slow, coordinated movement.
- Variation (Bear Crawl): Straighten legs and arms, brace core like a plank in motion. Targets hamstrings and upper back, teaches full-body tension.
- Variation (Lizard Crawl): Stay low to the ground, move with control. Opens hips, stretches spine, builds core and oblique strength.
90/90 Hip Flow
- Purpose: Resets hips, which are the control center for posture, balance, and low back relief. Improves internal and external hip rotation.
- Execution: Sit with legs in a 90/90 position. Slowly transition between sides, keeping chest tall and spine long.
- Once in new position: Press through glutes to lift hips (can use hands for support), pause, lower slowly, switch sides.
- Repetitions: Start with six reps per side, focusing on control over speed.
Routine Implementation
- Perform these five movements 2 times per week.
- Even one session can make a noticeable difference.
- Focus on reconnecting with your body and control, rather than pushing intensity.
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