Here are 5 progressions with Core-Tex to hit the tissue of the posterior hip along multiple vectors like only Core-Tex can.  Each of these variations of the popular "Figure Four" stretch has its own benefits and can be suitable for users of all abilities.  

Shoulder and hip separation. Core stability. Core strength.

These are not just fundamental athletic requirements; they are also healthy life requirements. With Core-Tex, we use the terminology “coil and uncoil”. To do this effectively, the body’s core must be both stable and strong...

Using the spiraling motion of the PNF pattern, and the coil-to-uncoil applications of Core-Tex, we can produce an fully integrated movement for the shoulder girdle.  Pay special attention to the cues for hand positioning to optimize the response of the entire shoulder girdle and thoracic back.  

Limited internal hip rotation has been associated with lower back pain as the lumbar spine is subjected to rotational motions it is not designed for.  Using Core-Tex in a functionally loaded position, can produce immediate results in internal hip rotation range of motion. 

You can't treat thoracic mobility like hip, or shoulder or ankle mobility. The hip, shoulder and ankle are individual joints. The thoracic spine is major body segment with multiple joints involved, plus the neurologically sensitive diaphragm.

Stillness and being propped in "proper" position is not the solution to avoid back pain while sitting.  Mico-movements give the brain and biology what they need to stay healthy and do more than any ergonomic chair will ever do.

Sure the glutes are responsible for those big squat lifts and powerful hip extension.  But they also play a critical roll in the overall function on the hip joint and pelvic control in day to day activity .  And most day to day activities involve a period of unilateral loading of a limb.  That is why the single leg glute bridge is such a great exercise.

Limited ankle mobility can be the difference between a well executed squat and significant stress on the lower back and knees.  After passive soft tissue work, (foam rolling, massage, percussion, etc.) we have to get active. 

We are fortunate to have Coach Mike Guevara offer up some progressions for the rear foot elevated version of the Split Squat with Core-Tex.  Having the rear foot elevated ensures that weight transfer to the front leg on Core-Tex.  

Percussion guns such as the Hypervolt, Theragun or Nimbl have shown benefits in improving range of motion and pain discomfort through assumed mechanical, neurological and fluid dynamic changes to the tissue. In this video, we apply those benefits to the patented motion of Core-Tex to further influence the tissue under dynamic conditions using the rhythmical, oscillating motions of Core-Tex.

With this demonstration and explanation, we are able to share the "how" and "why" of improving hip rotation via a traditionally sagittal plane strategy.

In this video, we show a systematic way that you can improve your hip rotation mobility by NOT doing hip rotation.