February 17, 2023 • 7 mins
The Power of Muscle podcast shares motivating insights, proven tactics, and inspiring stories from professionals and experts in longevity, sports performance, health science, and fitness to advance your breakthrough and unlock your potential.
Life is long, so stay strong.
Here is a glance at what you'll find in this episode:
Listen as Miles Beccia provides the details of how to properly stretch the hips and lower back to prevent injury by engaging in the daily practice of flexibility training.
For more information about stretching and recovery click the link to the article below,
https://www.mindmusclememory.com/6-truths-about-muscle-recovery-after-workouts/
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit: https://www.mindmusclememory.com/
Life is long, so stay strong.
Here is a glance at what you'll find in this episode:
Listen as Miles Beccia provides the details of how to properly stretch the hips and lower back to prevent injury by engaging in the daily practice of flexibility training.
For more information about stretching and recovery click the link to the article below,
https://www.mindmusclememory.com/6-truths-about-muscle-recovery-after-workouts/
If you'd like access to tactics, resources, and skills to help you take action on what is talked about, please visit: https://www.mindmusclememory.com/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, and welcome to the Power of Muscle podcast today,
and in this episode, we are going to go ahead
and review some of the major stretches here that will
help out your lower back and and also your hip positioning.
We tend to get tight with our hips with our
lower back when we sit a lot, and you know,
(00:20):
our body isn't quite designed to sit, never mind in
a vehicle or or in the way a lot of
couches are designed. So we need to be attentive each
day and engage some of the hip muscles that's the
front of the hip, the hip flexer, and stretch those.
And we need to be able to stretch again the
lower back right above the hips into the into about
(00:44):
the mid back. So let's let's get into these positions
and talk about how we can feel, how we can
get in these stretches and engage them each day to
make sure that we keep the hips loose. So what
we're gonna do is we're gonna look at a nice
hip position where we we kneel down, we get the
(01:05):
knee on something soft, obviously a little pad or something,
and we're gonna put ourselves kneeling it with one foot
out in front, one knee underneath us. I'm going to
make sure that that hip lines up over the knee,
and we can already probably feel some of the front
of the hip starting to feel it's engaged in stretch
a little bit now before we really start, we want
(01:26):
we do want to line up. Look at our heel,
our ankle, and our knee as well behind us, so
that we're in a good alignment. Our hips are straightforward
and our and our body position is now upright with
our body now we want to be able to again
bring our body upright. Feel as if we're engaging now
(01:46):
the front of the hip right right below the iliac
crest of the hip bone, and we feel that the
front of that hip is opening and lengthening and engaged
in a stretch. Now, we're going to continue in this
one spot for a little while because we're gonna breathe
and we're gonna have good smooth airflow, gonna relax the muscle.
We're gonna lengthen and let the connective tissue in there
(02:10):
someone open up and be able to be able to
become more accustomed to that lengthen out position. That's the
way it's supposed to be, is it's supposed to be
that our knee is underneath our hip, and now we
have good alignment. And when our body is up tall
and that hip should not feel tight. It should feel
like you can stay in a nice lengthen out position. Now,
(02:32):
if you feel tight on the side, then you obviously
said you want to just recognize that that side might
be getting tight because you're sitting improperly or it's sitting
too long, and we want to make sure we engage them.
So now let's switch sides. Let's go ahead and take
the left knee down underneath our hip, put the right
(02:52):
foot out in front, kneeling there again, something soft under
the knee, and then we'll check the heel and ankle
position the alignment here. Yeah, we have these different stretches
in these different positions here at mind Muscle memory dot
com and they are part of our Power of Muscle Challenge.
(03:13):
So we have a whole program there for you to
free challenge for you to follow to go from equalizing
and engaging and stretching your body so you can become
a muscle equalizer. And that is when you know that
the muscle strength and tone and mobility is equal. Say
on the right hip, versus the left hip. These hip flexes.
So as we sit in this stretch position again, we're
(03:35):
sitting up tall. We want to understand that our alignment's good.
We're letting that muscle lengthen out on that left hip,
which we positioned the knee under the hip, and we're
just holding that lengthening that sitting up tall and getting
a nice stretch all right, breathing smooth in and out. Awesome.
(03:56):
And then let's go ahead and put both knees on
the ground again underneath the hips, and let's check that
our heels and ankles are kind of lined up as well.
So we're in a good alignment. And now we're gonna
work on that lower back. Okay, so we're gonna go ahead. Now,
bring hands to the ground, and from here we're gonna
(04:16):
bring the hands out in front of us another six
to eight inches and set that lower back nice and flat,
right flat, in alignment with the hips. We don't want
to let the lower back dip down below the hip.
We want to bring that lower back, tuck the tummy
in and pull the belly button upwards. Get that lower
back so that it's straight in alignment with the hips.
And then We're gonna slowly set the hips back towards
(04:40):
the heels, all right, we don't have to drop the
head down too far. We're just concentrating right there at
the hip, just above the glutes into the lower spine,
lumbar spine, and just feeling again that we're holding that position.
We're keeping ourselves breathing, feeling that we're the tension is
(05:02):
releasing to the lower back so that it has a
good lengthened out position, and that area tends to get tight,
so we want to make sure we're doing this regularly,
engaging in a stretch and taking the tension off of
the muscle, the connective tissue, releasing the tension on the
connective tissue and breathing and opening that up. Excellent.
Speaker 2 (05:30):
I hope you felt a good, smooth, long stretch there
on the lumbar area the lower back, from the top
of the glutes and hip to the upp along the
lower back before the thoracic so we weren't pretty much
emphasis on the upper back, right, It was only there
from the hip to the lumbar area that we were.
Speaker 1 (05:51):
Focused on that stretch. So in the podcast today again
this is put forth to you, so you can listen
to this over and over again, go through a routine
where you know that your concentration is good, the your
focus in Mind Muscle Memory programs like the Power Muscle Challenge,
(06:13):
like our other levels that we have of training, and
plant based nutritional eating to make sure we have enough
dietary fiber each day. We're making sure that we're building
good strength, we're building our bodies focus our mental focus
on the muscle and engaging the muscle. The mental focus
we put into making sure we eat right. There's a
(06:35):
lot of things that we have to do with our
mind to get that muscle memory and to get that
improved body health, fitness, wellness, sports performance, whatever. You know.
You're following us for so I really hope you like
today's podcast and make sure you subscribe and look at
look to all of our other social media as well,
(06:57):
YouTube at Mind Muscle Memory, and as well as the
other social media platforms as well. So keep following us,
look forward to hearing from you soon and thank you.
Have a great day.
Hello, and welcome to the Power of Muscle podcast today,
and in this episode, we are going to go ahead
and review some of the major stretches here that will
help out your lower back and and also your hip positioning.
We tend to get tight with our hips with our
lower back when we sit a lot, and you know,
(00:20):
our body isn't quite designed to sit, never mind in
a vehicle or or in the way a lot of
couches are designed. So we need to be attentive each
day and engage some of the hip muscles that's the
front of the hip, the hip flexer, and stretch those.
And we need to be able to stretch again the
lower back right above the hips into the into about
(00:44):
the mid back. So let's let's get into these positions
and talk about how we can feel, how we can
get in these stretches and engage them each day to
make sure that we keep the hips loose. So what
we're gonna do is we're gonna look at a nice
hip position where we we kneel down, we get the
(01:05):
knee on something soft, obviously a little pad or something,
and we're gonna put ourselves kneeling it with one foot
out in front, one knee underneath us. I'm going to
make sure that that hip lines up over the knee,
and we can already probably feel some of the front
of the hip starting to feel it's engaged in stretch
a little bit now before we really start, we want
(01:26):
we do want to line up. Look at our heel,
our ankle, and our knee as well behind us, so
that we're in a good alignment. Our hips are straightforward
and our and our body position is now upright with
our body now we want to be able to again
bring our body upright. Feel as if we're engaging now
(01:46):
the front of the hip right right below the iliac
crest of the hip bone, and we feel that the
front of that hip is opening and lengthening and engaged
in a stretch. Now, we're going to continue in this
one spot for a little while because we're gonna breathe
and we're gonna have good smooth airflow, gonna relax the muscle.
We're gonna lengthen and let the connective tissue in there
(02:10):
someone open up and be able to be able to
become more accustomed to that lengthen out position. That's the
way it's supposed to be, is it's supposed to be
that our knee is underneath our hip, and now we
have good alignment. And when our body is up tall
and that hip should not feel tight. It should feel
like you can stay in a nice lengthen out position. Now,
(02:32):
if you feel tight on the side, then you obviously
said you want to just recognize that that side might
be getting tight because you're sitting improperly or it's sitting
too long, and we want to make sure we engage them.
So now let's switch sides. Let's go ahead and take
the left knee down underneath our hip, put the right
(02:52):
foot out in front, kneeling there again, something soft under
the knee, and then we'll check the heel and ankle
position the alignment here. Yeah, we have these different stretches
in these different positions here at mind Muscle memory dot
com and they are part of our Power of Muscle Challenge.
(03:13):
So we have a whole program there for you to
free challenge for you to follow to go from equalizing
and engaging and stretching your body so you can become
a muscle equalizer. And that is when you know that
the muscle strength and tone and mobility is equal. Say
on the right hip, versus the left hip. These hip flexes.
So as we sit in this stretch position again, we're
(03:35):
sitting up tall. We want to understand that our alignment's good.
We're letting that muscle lengthen out on that left hip,
which we positioned the knee under the hip, and we're
just holding that lengthening that sitting up tall and getting
a nice stretch all right, breathing smooth in and out. Awesome.
(03:56):
And then let's go ahead and put both knees on
the ground again underneath the hips, and let's check that
our heels and ankles are kind of lined up as well.
So we're in a good alignment. And now we're gonna
work on that lower back. Okay, so we're gonna go ahead. Now,
bring hands to the ground, and from here we're gonna
(04:16):
bring the hands out in front of us another six
to eight inches and set that lower back nice and flat,
right flat, in alignment with the hips. We don't want
to let the lower back dip down below the hip.
We want to bring that lower back, tuck the tummy
in and pull the belly button upwards. Get that lower
back so that it's straight in alignment with the hips.
And then We're gonna slowly set the hips back towards
(04:40):
the heels, all right, we don't have to drop the
head down too far. We're just concentrating right there at
the hip, just above the glutes into the lower spine,
lumbar spine, and just feeling again that we're holding that position.
We're keeping ourselves breathing, feeling that we're the tension is
(05:02):
releasing to the lower back so that it has a
good lengthened out position, and that area tends to get tight,
so we want to make sure we're doing this regularly,
engaging in a stretch and taking the tension off of
the muscle, the connective tissue, releasing the tension on the
connective tissue and breathing and opening that up. Excellent.
Speaker 2 (05:30):
I hope you felt a good, smooth, long stretch there
on the lumbar area the lower back, from the top
of the glutes and hip to the upp along the
lower back before the thoracic so we weren't pretty much
emphasis on the upper back, right, It was only there
from the hip to the lumbar area that we were.
Speaker 1 (05:51):
Focused on that stretch. So in the podcast today again
this is put forth to you, so you can listen
to this over and over again, go through a routine
where you know that your concentration is good, the your
focus in Mind Muscle Memory programs like the Power Muscle Challenge,
(06:13):
like our other levels that we have of training, and
plant based nutritional eating to make sure we have enough
dietary fiber each day. We're making sure that we're building
good strength, we're building our bodies focus our mental focus
on the muscle and engaging the muscle. The mental focus
we put into making sure we eat right. There's a
(06:35):
lot of things that we have to do with our
mind to get that muscle memory and to get that
improved body health, fitness, wellness, sports performance, whatever. You know.
You're following us for so I really hope you like
today's podcast and make sure you subscribe and look at
look to all of our other social media as well,
(06:57):
YouTube at Mind Muscle Memory, and as well as the
other social media platforms as well. So keep following us,
look forward to hearing from you soon and thank you.
Have a great day.
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