Mobility Magic: How Engaging Your Back Can Unlock Tight Hips
If you've ever felt stuck in in the low back and sacrum, or limited in hip mobility no matter how much you "open up" the front of your body body, this one's for you. The technique in this week’s video — Mobility Magic: Use Your Back, Unlock Your Hips — is deceptively simple, but it taps into a powerful system in the body that helps release tension where you're holding it most.
I first came across this kind of stretch years ago when training for outrigger canoe paddling in Hawaii. We didn’t call it anything fancy — but whether we were using paddles (thank you Kia Kaha), broomsticks, or chair setups, we instinctively leaned into movements that helped us reset the shoulders, hips, and core. Sitting and wrench-twisting in a half kneeling position for hours does a number. This version brings that same concept into a refined, functional mobility practice you can use anywhere.
Why This Works: Creating Length by Engaging Strength
CHECK THE VIDEO: At first glance, the stretch looks like a basic overhead lat opener — arms on a pvc(s) or broom handle, hips sitting and sinking forward, spine long. But the key detail lies in what you're doing during the stretch, not just the shape you're holding.
The technique being used here is called PNF stretching (Proprioceptive Neuromuscular Facilitation), and here’s the flow:
You contract a specific muscle group — in this case, the lat — for about 10 seconds.
Then, you relax that contraction and breathe into the opposite shape.
Your nervous system responds by allowing a greater range of motion and deeper release.
What makes this so effective is that you're not forcing the stretch. You're working with your body’s neuromuscular wiring, encouraging it to unlock naturally from both sides of the body. This is where the other side comes in…
🧠 What’s Actually Happening: The Power of Reciprocal Inhibition
So why contract the lat if you're not trying to open that side, but you are trying to open the hips or side body?
This is where a concept called reciprocal inhibition comes into play. When one side of the body contracts, the opposing muscles are neurologically cued to relax. Think of it like a seesaw — when one side squeezes tight (contracts), the other side is free to relax open (lengthen).
By engaging the lat on one side, you're subtly encouraging the opposite side's lateral and anterior tissues (like the obliques, hip flexors, QL, and even tissues higher and lower along the train) to soften and open. This approach is especially powerful if you're stuck in chronic tension patterns that traditional static stretching doesn’t seem to touch.
You will then use this new range in motion in your training or movement to help it stick.
🔧 Use What You Have
Back in the day, I used one or two canoe paddles for this. You don’t need fancy tools. A PVC pipe, a broomstick, or even sturdy dowels can recreate the same effect. It’s a technique you can integrate into your pre-training prep, post-session recovery, or just as a reset after sitting too long.
🎉 Quick Holiday Reminder
The Holiday and 5 Year Anniversary Party is coming up this Saturday, December 6th — make sure you’ve RSVP’d HERE and marked your calendar. It’s always a great chance to unwind, connect, and celebrate together! Partner workout, potluck and prizes.
📣 Quick Announcements:
🥳 Holiday + 5 Year Anniversary Workout and Party— RSVP HERE or in Your Email Invite - December 6th– 10a-1p
Partner style workout with prizes (bring a friend or family member to get sweaty with)
Bring your favorite brunch/lunch dish to share
Prizes and Raffle
Hang out and have fun!
🏋️♂️ New Personal Training Slots Available – Book a consult if you’re ready to level up
Health and Wellness Coaching slots have closed for now but will reopen again next year
Coming January 2026: Reset & Reflect Sessions
We’re offering complimentary 1:1 Reset & Reflect Sessions with current members to start your new year strong. These short coaching check-ins will help you:
Review what worked (and what didn’t) in 2025
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🗓️ Details and sign-up links coming soon via email and the blog. We’d love to support you through it.