A simple test reveals tight glutes and restricted hip movement: if your leg won't drop when your foot crosses your opposite knee, your hip capsule is locked up. This tightness can irritate your sciatic nerve and strain your lower back. Use a foam roller on your glutes daily to open things up.
If you lay down like this, put your foot over your knee like this, let this knee fall and it doesn't fall, it should be flat. If it doesn't fall, that could lead to sciatic problems, lower back issues, and hip issues. And I'm gonna show you how to fix it using this one move. Welcome to the At Home Body Restoration Project where we focus on resetting and restoring you back to your best self. First things first, if you're impinged in your hip because that leg doesn't go down, it means this glute tissue here is tight and the hip doesn't move out. If the hip doesn't move out, it means when you get into a deep position, you're gonna round your spine. Or just in general, when you walk, run, anything, you're gonna round your spine a lot more than you should. What we're gonna do is roll out the glute and stretch that hip capsule at the same time. You're gonna get on your roller and just sit on it, roll back and forth. If you could do this, the next thing I want you to do is extend one leg like so, cross the other leg over, and you're gonna roll out the glute. Lean on one side, roll the glute. If you can get past this phase, you're going to raise that leg up, put all your weight on the leg that's crossed, and roll over that glute tissue. If you can get past this, you're going to take your other hand— now I'm one-handed, this is a balancing act— I'm going to press down and create pressure here on that glute. If you can do this once or twice a day, you can open that hip capsule up.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
