Is Your Hip Hinge Technique on Point? Master this Movement to Prevent Back Pain.
Enhance Movement in Daily Activities and Workouts by simply understanding the correct technique behind a hip hinge.
Crucial in both fitness routines and daily activities, yet often overlooked or performed incorrectly. Mastering this ‘simple’ movement with a neutral pelvis is key to preventing back pain and improving overall body mechanics.
The Foundations of an Effective Hip Hinge:
Stabilize Your Stance: Start by grounding your big toes. This simple action stabilizes your entire stance.
Maintain a Straight Torso: As you hinge at the hips, keep your torso straight. Avoid arching your lower back (anterior pelvic tilt) or rounding your back (posterior pelvic tilt).
Align Your Rib Cage: Ensure your rib cage remains aligned over your pelvis, creating a strong, straight line through your upper body.
Pregnancy Tip: If you're pregnant and your belly feels in the way, try widening your stance slightly for comfort.
Avoid Over-Squeezing: When returning to the starting position, focus on keeping your pelvis neutral rather than squeezing your glutes excessively.
Tricks to Master the Hip Hinge:
Use a Stick for Alignment: Place a stick at hips level as a visual guide to maintain proper alignment.
Spine Alignment: Align another stick with your spine, ensuring it moves with your back and maintains contact with your head, mid-back, and sacrum.
Hand Placement: Place your index fingers on the top bony parts of your pelvis and thumbs at the base of your ribcage. Keep the distance between your fingers consistent to avoid rounding your back.
What to Feel and What to Avoid:
Feel: Your glutes and hamstrings lengthening evenly as you hinge.
Avoid/Adjust: If you feel pressure on the pelvic floor, a hamstring stretch directly behind the knee, or back pain.
Great for:
Managing back pain.
Relieving hip pain and optimizing biomechanics.
Improving deadlift techniques.
Enhancing daily movement efficiency.
Supporting pelvic floor health during pregnancy, postpartum, and beyond.
Integrate into Daily Life:
Practice the hip hinge in everyday tasks like loading the dishwasher, lifting your baby, or even while brushing your teeth.
Integrating this movement into your daily routine can significantly enhance your movement efficiency and reduce back pain.
Not Sure How to Do It?
Check my easy-to-follow video or my Instagram post.
You will find a clear demonstration of the different steps and possible mistakes to avoid. You can’t go wrong :)
Give It a Try and Rip the Benefits!
Mastering the hip hinge is a simple yet effective way to improve your movement quality and reduce discomfort. Remember these tips and integrate them into your workouts and daily routine for a healthier, more balanced body.
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