This movement is designed to get into the deep areas of the lateral hip, lower back, and muscles between the ribcage and pelvis.
Step 1: Start with a staggered stance position, both feet flat on the ground.
Step 2: Place the dowel across the muscles of the traps (not on the neck, spine or bone). Note: You want a dowel long enough so that you can anchor it to the ground and post off of.
Step 3: Keeping the knees soft, work into a hinge position.
Step 4: Slowly rotate away from the front foot (this is a hip opener).
Step 5: As you rotate work to post the dowel on the ground, ensuring that you aim to create a straight line from the dowel, stacking the shoulders.
Modification: You can elevate the dowel on a block or a chair if you are currently working mobility and access to rotation.