How to Loosen Up those Tight Hips and Lower Back – The Renegade Health Show Episode #114

Friday Aug 8 | BY |
| Comments (28)

Have you ever woken up and felt like a flat, stiff board of wood?

Today we’re going to show you how to eliminate that tight, stiff feeling in your lower back and hips that make you feel about as flexible as a railroad tie. (Railroad ties are notoriously inflexible 😉 )

In this episode, Annmarie is doing the demonstration, since many of you liked that last week! Also I take on the challenge that a few of your offered and do some V-Ups. (Thought I couldn’t do ’em huh?!)

Take a watch now…

Your question of the day: What other fitness advice do you want to see?

Click here, scroll down to the bottom of the page and leave your comment now!

And wait! don’t go yet… 🙂

Just wanted to tell you about 3 events that are coming up in the raw food world… (We’ll be at two of them)

(1) Living Light Expo in Ft. Bragg, CA from August 22nd – 24th – This event is hosted by Cherie Soria and Dan Ladermann at the Living Light Culinary School. I had a chance to talk to Dan this week and Annmarie and I are thrilled to be going to this unique and intimate event. Enrollment is only $195 (as of today) which is literally a steal of a price. (There will only be about 300-400 people there!) This event is extremely affordable and is regarded by many as the premier raw food event. Please take a look now and check it out… flights to Sacramento and San Fran look to be about $250-300 right now, so it’s not that expensive!

Click here for more info on the Living Light Expo…

(2) Raw and Living Spirit Festival in Molalla, Oregon from August 26-29th – This event has some awesome speakers as well and will be in beautiful Oregon! We won’t be here this year, but Doug Graham, Victoria Boutenko and more will!

Click here for more info of the Raw and Living Spirit Festival…

(3) Raw Spirit Festival in Sedona, Arizona from September 12-14th – This event is like the Woodstock of raw food. A bunch of fun and a bunch of activity. If you’re an ADD type like me, you’ll love this atmosphere in amazing Sedona. It’s our first time there, so we are really looking forward!

Click here for more info on the Raw Spirit Festival…

Maybe we’ll see you at one of these? 🙂

And if we do, please come up and introduce yourself… we’d love to meet you!

Live Awesome!

Kevin Gianni

Kevin Gianni is a health author, activist and blogger. He started seriously researching personal and preventative natural health therapies in 2002 when he was struck with the reality that cancer ran deep in his family and if he didn’t change the way he was living — he might go down that same path. Since then, he’s written and edited 6 books on the subject of natural health, diet and fitness. During this time, he’s constantly been humbled by what experts claim they know and what actually is true. This has led him to experiment with many diets and protocols — including vegan, raw food, fasting, medical treatments and more — to find out what is myth and what really works in the real world.

Kevin has also traveled around the world searching for the best protocols, foods, medicines and clinics around and bringing them to the readers of his blog — which is one of the most widely read natural health blogs in the world with hundreds of thousands of visitors a month from over 150 countries around the world.


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  1. Great show today I love the simple and highly effective exercises you shared today. While teaching the Martial Arts these are almost always included is our warm-up sessions.

    Our bodies (mind and spirit also) are incredible and the exercises today are so simple and almost mandatory.

    What a great example of how to naturally boost your health and energy levels.

    Thanks Again You 2 Rock!

  2. linda says:

    can you have a show for older folks who can not get down on the floor or on their knees.. my friend comes over to watch your show and we both have knee and hip and hence lower back problems…stretches sitting or standing will help a great deal..
    i need a knee replacment some day until then it would be great to have some exercise or stretches sitting or standing…. we might be the only two old folks with this issue but it would be so nice if you could help.
    thank you so much

  3. Steve says:

    Kevin –

    Something is wrong with this page.
    There is a big, white, blank space where the video should be.
    All of your other shows worked fine.
    I have not had any computer problems with viewing your shows before.
    Can you check this please?
    – Steve

  4. Alisha says:

    Linda, just want you to know you two are not the only “older folks” trying to glean health info from Kevin and Annmarie. The only exercises I could participate in so far were the neck (desk) exercises. So thanks for pointing this out to our favorite and helpful couple. BTW this video is blank on my site today anyway.

  5. Gail says:

    I would like to see weight training as well as ball exercises. You may teach me some new things that I don’t know.

  6. Yariv says:

    Love all of the body weight exercises that you show on fitness Friday. I’m not sure if you believe in interval training, but if you do I’d like you to explain how you do that. Also not sure if you’ve ever shown any body weight exercises for calves and necks. If you haven’t, I’d like to see your recommendations to exercise those parts of the body. Finally (not an exercise question) I think you eat buckwheat raw but quinoa cooked. Is there a reason for the difference?

  7. Sunnie Fernandes says:

    So want to see you guys doing couples yoga!

  8. sonja says:

    I love your show! I also had issues re a white spot where the video should be, but a day later it has appeared!!! I would really like to see some ball excercises. I like the loosening up excercises a lot.. I showed my son your video and he is really impressed

  9. Meri says:

    Perfect, that’s exactly what I need. Thanks guys! I’m on a mission to really strengthen my back up so any more back and hip strengthening or stretching exercises would be appreciated. Also core stuff that will help support the back – I know you’ve done a fair bit of this already but any little extras you may have up your sleeves would be good.

    Nice job on the V-ups Kevin, I never doubted you could do them for a second 😉
    Have a great weekend everyone!

  10. Pete says:

    Weights would be quite good as many exercises can be done by both older & younger trainees & beginners or advanced.
    Like a squat (for example), you could have squatting with no weight to a chair for older people, then squatting with bodyweight (or even pistols) for martial arts/bodyweight trainees, then with weights (dumbbells, barbells, kettlebells) for those who want weights. You could do similar for other exercises.

  11. Steve says:

    I checked back this morning and the video is back. THANKS !
    (I knew Kevin would have no trouble with the V-ups.)

  12. Dee says:

    Annmarie, you are gorgeous! (I would kill for arms like yours!)
    I would like to see strength training that is for people with limited joint mobility. People like me need a good starting point so that we can get better.

  13. Linda says:

    Couples yoga…yeah! (C’mon Kevin….Annmarie has even managed to get Victor to do it so it will be “motivational” to see you two cuties doing it together.) Also, can you think of a way to benefit from a stationary bike without actually using it? : )

  14. Dedra Henry says:

    Greeaaaaat show, you guys!! Keep it up – Dede

  15. louise says:

    i would like to see some weight lifting workouts. you guys are awesome thanks

  16. cole says:

    You should devote a show to running stuff. I am always getting different advice on a lot of things like pre-race fueling.

  17. debra says:

    Hi Kevin and Ann Marie,
    First, let me thank you for your show. Starting with your raw food summit last summer and then your wonderful video blogs, you and Anne Marie have inspired me to reassess my vegetarian diet and long time habits. You’ve given me the gift of beginner’s mind again. My question is this:

    My summer vacation ends tomorrow and with it the leisure to spend my mornings exercising and preparing my morning green juice. What tips do you have for those of us working stiffs that want to “live awesome” in spite of limited personal time. Soon I’ll face meetings where meals are provided (oh joy) and the days are long. I do enjoy my job and the creativity it requires. My challenge is time. What are some quick and easy meals I can take to work? If I juice in the evening, what’s the best way to preserve the prana in my juice? In short, I’m looking for short cuts to living and eating well without comprimising on quality.

  18. cher says:

    I found this one just in time, I usually get stiff as the season changes to fall. I would like to see something to help strengthen and tone up the arms and upper body too. Do you have one for hands?
    BTW love your site and all the info you provide. You are changing the world, check out the new ads for foods and drinks.

  19. Kalyan says:

    Hi Kevin & Ann,

    This is Kalyan from the other half of the world i.e. Bangalore in India. I happenned to have stumbled upon this show and now we are a group of about 10/11 mid aged couples who have turned fans of the show …… fitness Friday is something that we all look forward to since we invariably watch it together when we meet together at the weekend.
    All of us here middle aged 40 – 50 years and mostly overweight (a few obese) who are now trying to work our way out of this situation. Unfortunately most of us either have bad knees or lower backs or both. We were wondering if if you could show us some exercises which could make us work us a fair amount of sweat (could be bodyweight or dumbell or resistance tubes) without putting excess strain on our knees or back which would most likely make us miss working days

    Warm regards & best wishes

  20. Melinda says:

    I would like to learn more about weight lifting (training), for women! Ways to build a nice slinder toned body! About how to figure out how much weight and reps I should do, how many minutes a day and how many days per week! So I’m not over training my body, but I’m getting plenty of exercise all through out the week!
    Thanks! Have a great day!


  21. Bea says:

    Thank you so much, those are definitely trouble areas for me. I would love to see some exercises I can do at the office without distracting people around me.

  22. Eva says:

    Hi Kevin and AnnMarie, just spoke to my naturopath about my poor circulation, fingers and big toe go numb even in the summer when it’s damp, she said that I should put my heart rate up for 20 minutes each day, I’m 54 and not much on exercise, any suggestions. thanks Eva

  23. Ramona says:

    Hi Kevin and Annmarie:

    Could you show knee exercises in any venue (ball, yoga, weight training, etc) for flexibility and continued happy use of the knee.

    Love your show and you are both so cute!!!

  24. miriam says:

    Yes, thanks,—ball exercise, easy weight ones and knee ones.

  25. lisa says:

    i would like to see some weight training for arms. so that my arms can look as amazing as annmaries! thanks

  26. Beth Grant says:

    Another great show!

    I would also like to see some arm exercises. Ann Marie’s arms are inspiring 🙂

  27. michelle :) says:

    Great show today! just wanted to mention that in pigeon pose that the foot should be flexed if any pain or discomfort is felt in the knee- it relieves the pressure and allows for a more comfortable stretch! 🙂 keep up the great work! 🙂

  28. Jen-nay says:

    thanks a lot for these exercises, much appreciation. you were asking what we’d like to see more of on this show, and i know that for me personally…sometimes i feel like i may not be “doing it right”. saying the names of the muscles and things like that are really helpful because i can look them up and not only learn something about myself, but “know where to feel it” kind of thing. so, what i find really useful in any exercise, especially something i’ve never really tried before, is specific pointers on what should be happening during the stretch or rep or what have you, and what should NOT be happening. and that goes for either weights, yoga, pilates..really anything that is good for our bodies:)
    thanks a lot guys!

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