Hello CoreCorpsFit Community!
Welcome to this week’s edition of Fit Fridays (better late than never?!)! I hope this finds you moving well, feeling strong, and staying grounded—both literally and figuratively. As we ease back into our regular routines (now that my spine has recovered—thank God!), I want to take a moment to celebrate some exciting news before we dive into today’s focus. Drumroll please…
We’ve added a very exciting new piece to our Pilates arsenal—a Pilates Reformer and tower unit! This not-so-new but still absolutely amazing equipment came from Elysia’s Pilates instructor, and we were lucky enough to score it for a steal (as she wanted to find it a good home as she was getting rid of it). 🙌 I’m also grateful that my back had recovered enough to make the move possible—talk about timing!
We’re beyond excited to integrate the Reformer and tower into our own wellness routines more often and to start creating video content around it that we’ll be sharing with you soon. If you’ve never used one before, it’s a total game-changer for strength, control, and mobility. And don’t worry—if you don’t have access to one, many of the exercises we’ll show can be adapted for at-home use. Stay tuned—we’ve got good things coming your way!
Note my commitment to grounding at all times, even while moving. Sandals are still at NCH. Lol.
🌀 This Week’s Focus: The Interconnection of Hips and Spine
After spending quite a bit of time resting and recovering, I noticed something important: tightness in the hips snuck in during that downtime—and it had a real impact on my alignment and lower back.
Whether you sit at a desk all day, are bouncing back from an injury, or are simply moving through the stressors of life, your hips can hold a lot of tension. And because everything in the body is connected, that tightness can lead to compensations and discomfort elsewhere. By keeping your hips mobile and healthy, you support the entire chain—from knees to spine and beyond.
💪 Exercise Spotlight: Releasing the Hips to Support the Spine
Tight hips can lead to compensations elsewhere in the body, including back pain, knee discomfort, and even poor posture. Let’s work on loosening things up gently but effectively.
🔹 How to Perform the Hip Flexor Stretch
Great for releasing the front of the hips after prolonged sitting
Setup:
Start in a kneeling position on a soft surface or mat.
Step your right foot forward, creating a 90-degree bend at the front knee.
Keep your left knee on the floor behind you.
Movement:
Gently shift your hips forward until you feel a stretch in the front of your left hip.
Engage your core and tuck your pelvis under to avoid arching the lower back.
For a deeper stretch, raise your arms overhead or gently twist toward your front leg.
Hold:
Stay in the stretch for 20–30 seconds, breathing deeply.
Repeat on the other side.
Perform 2–3 rounds per side.
Benefits:
This stretch targets the hip flexors (especially the psoas), which can become tight from sitting, but it’s not only for the hips—it’s a powerful move for supporting and protecting your lower back. It's especially useful after sitting, which tightens the front body and compromises spinal alignment. Releasing tension here helps improve posture, reduce lower back discomfort, and restore full hip extension.
🔹 How to Perform Hip Rolls (Windshield Wipers)
Great for gentle mobility and spinal rotation
Setup:
Lie on your back with knees bent and feet flat, slightly wider than hip-width apart.
Movement:
Let both knees gently drop to one side like windshield wipers, then bring them back to center.
Move slowly and with control, alternating sides.
Reps:
10–15 total (5–7 each side), moving with the breath.
Benefits:
This gentle movement helps increase rotation through the lower back and hips, improving circulation and mobility with very minimal strain.
✨ Quote I’m thinking about: "Movement is a medicine for creating change in a person’s physical, emotional, and mental states." —Carol Welch
🧘 Final Thoughts
As I’ve been going through my healing process I’m reminded that healing isn’t linear, and neither is fitness. Whether you're coming back from an injury or just tuning into your body more deeply, give yourself the grace to move at your own pace. If you ever need ideas on modifying movements or working around soreness or injury, please don’t hesitate to reach out—we’re always happy to support you!
Until next week…stay mobile, stay mindful, and keep showing up for yourself.
With wellness wishes,
David and Elysia
