How to stretch your hips for Jiu-Jitsu

🇧🇷 Já algum tempo, venho sentindo dores na lombar mas a realidade Ă© que o problema Ă© o meu quadril. E o quadril no Jiu-Jitsu Ă© TUDO! Esses alongamentos, vem me aliviando e ajudando com as minhas dores na lombar e no quadril. Segue a dica :), Oss. 

🇺🇸 It's been a while that I have been feeling pain on my lower back. The problem is actually from my hips that reflects to my lower back and hips in Jiu-Jitsu is everything. This stretch is helping me deal with pain and recovery from his injury. Take a look :), Oss.