00:00much easier. So there are a lot of people that when they have smaller steps they feel safer but
00:06no when you have bigger steps when you're taking those bigger steps normal steps if you compare it
00:12to people who are healthy they have a wider base of support and so in order to get that and
00:17so in
00:18order to also have safer walking and lesser chances of falling we need to release our hips
00:24and we need to have better range of motion and we're going to start now I'm here on the floor
00:30but
00:30you can do this on your bed or on your couch so just lie flat on your back and we're
00:35going to
00:36activate first in order to know which areas needs to be released all right so we're going to do a
00:43knee squeeze and then release all right we're going to also breathe in while doing this all right let
00:51me show you first so we're going to keep our feet together and then knees apart we breathe in and
00:59then when we breathe out we're squeezing our knees together in our pelvic floor when you want to
01:08activate your pelvic floor you want to imagine stopping yourself from passing gas or you're stopping
01:16yourself from peeing so that is how you squeeze your pelvic floor right squeeze everything down
01:22there and then release inhale and then squeeze again
01:31one more time inhale
01:35then squeeze everything again
01:41just follow along with me this is very effective next one we're going to do a mini bridge so we're
01:47going to keep our knees apart first then when we exhale we're going to bring our hips up like this
01:56and we're squeezing you should be activating those tight muscles so we know which ones to release then open
02:06again this is the mini bridge right squeeze and blow
02:16down slowly all right open up inhale then up again
02:28when you do this exercise you will
02:31feel those areas that are tight so we're opening them up now we're going to do the hamstring release so
02:39we're going to just keep one leg up like that and if you need to keep the other leg knee
02:47bent right just
02:49like that you're going to try to point your toes up and down up and down like that all right
02:57hold it for about
02:5950
02:5950
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