180127 Irene (Red Velvet) Maxwell 'Colombiana Coffee' Fansign - 콜롬비아나 팬싸인회
For more infomation >> California Judge To Decide On Coffee Warning Label - Duration: 0:20. 
[Music]
You know there's a good chance that you don't know about this kind of exercise
and I say that not because I'm presumptuous but only because I didn't know about this
kind of exercise until recently.
And it's not so much an exercise as it is more a movement.
See, a lot of people when we train in the gyms, when we try to get our fitness in whether
it be barbells, dumbbells, kettlebells, Ultimate Sandbags most people stay in their comfort
zones, they stay in their boxes and they do the exercises/movements they feel comfortable
doing in basically one plane of motion.
Meaning they just - they don't really move much while they're "exercising."
And so it's time to kind of be able to do what life demands and be able to move accordingly.
So the movement I'm talking about today is very pivotal ... it's a bad pun, but it is.
We're going to talk about pivoting, going into a rotational movement.
Unfortunately, the one thing I do see a lot of people doing is when they try to do a twisting
exercise they move more from their waist, they get more from their low back and they shouldn't!
And that's where a lot of people go wrong because then they say I feel it in my low
back or it's too late and my low back is gone because something happened!
Now pivoting does require a lot of what we call internal rotation of the hip and we don't
get a lot of that especially in the Western World because we sit in our chairs drinking
coffee most of the time!
At least I do!
So we might have to kind of juice up the hip a little bit before we move into these rotational
movements that we're talking about.
So something you might want to look at, as simple as it seems, is how is your rolling pattern?
Do you have to do extra movements to make that roll happen, can you roll from your back
to your front, can you roll from your front to your back?
If not, you might have to work on this a little bit.
Maybe your hips still feel a little jacked up and tight - so we go into some alternating
side sits, maybe we move it up into a tall split kneeling with a little rotation at the
top just to get that extra stretch, to help that internal rotation with your hip.
Don't take my word for it, it's life saving that's what our clients say at Fitness Lying Down!
Now we have that opportunity to move into our rotational movements so the key is when
I pivot my foot I need to have tension all ready in my feet.
Whenever my feet are on the floor, they need to be pushing hard, I need to feel a jolt
through my core because of how hard my feet are pushing into the ground.
Anybody can just spin their foot around, but can you really drive and drill your body into
the floor by making that pivot happen?
You should feel as that happens that the heel of your pivot foot rises up because the balls
of that foot are pushing into the ground creating more tension and that's the tension you need!
And there's so many ways that we can take that rotation, that pivot and we can make
it work for us in a pulling movement, in a pushing movement, in a hip hinge movement,
and in a squatting movement.
We can really receive a lot of benefits from it by learning how to move from our hips
and not our waist!
We can be stronger in that plane of motion, which is really key because life actually
makes us go there and sometimes we avoid that because we can't or unfortunately we twist
and we hurt our low back.
So when you master that movement your whole fitness toolbox opens up even more and you
have more opportunities, more experiences that you can include into your programming
that offer something that a lot of people don't get and then you're on top of the game
and you have a safer, healthier body moving forward.
So until next time ...
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