Cleaning tension from the hips

A very simple drill which cleans tension from the spine and hips after a long walk or run with gear on:

Stand a step away from the wall/tree/partner and place both hands or fists on it/him overhead. Collapse with an exhale so your head and then the rest of the spine is leaning and reversing the direction on the inhale move away from the support all the while keeping both soles on the ground flat and spreading the movement over all your joints. Go down a few cm and repeat until you cannot and then move up again.

Variations can include working with one limb off at a time or from the knees and sometimes even using springing motion with detaching from the support. Always refer to the basics when in doubt but keep moving.