🚀 Why the Hip Hinge is the Best Exercise for Back Pain Recovery 🏋️♂️ This movement is vital to us all and in this tutorial, we will show you how it is done safely at any ability level.
📚 Resources:
📖 https://backinshapeprogram.com/2024/05/the-best-move-to-strengthen-your-low-back-after-injury/
🔑 Key to Recovery:
The hip hinge, similar to a stiff leg or Romanian deadlift, is crucial for those with lower back pain and sciatica. It helps improve control of a neutral spine under load, which is vital for back health.
📚 Why It's Important:
Learning to hinge at the hips without rounding the spine is essential for lower back health. It’s a foundational exercise in our Back In Shape Program and is key to preventing and recovering from back pain.
🔄 How to Perform the Hip Hinge:
Setup:
-Stand with feet shoulder-width apart.
-Clasp hands at your waist.
-Engage your back and core without tucking the pelvis.
-Bend your knees slightly.
Movement:
-Push your bum back, lowering your torso like a drawbridge.
-Keep your spine and torso fixed.
-Lower until you feel tension in your hamstrings.
-Raise back up and repeat.
💪 Where You Should Feel It:
-Lower back and hamstrings primarily.
-Secondary areas: glutes, upper/middle back, and core.
🛠️ Learning Techniques:
Using a Band: Hook a resistance band to a door, loop it around your hips, and let it pull your hips back to help initiate the movement.
Tape Test: Place tape along your lower spine and perform the hinge. The tape will give feedback if your spine moves.
🌟 Importance of the Hip Hinge:
The hip hinge is involved in daily activities like washing your face, loading the dishwasher, and picking up objects.
Mastering this movement can prevent aggravating back pain in everyday tasks.
📈 Progressing the Hip Hinge:
Resistance Bands: Start with bands for variable resistance that matches your movement strength.
Dumbbells and Kettlebells: Use these weights to gradually increase resistance while maintaining form.
Barbells: Progress to barbells for heavier weights, using a double underhand grip for better posture and control.
Single Leg Focus: Use the B-Stance variation to target each leg and work on flexibility and strength.
🎯 Long-Term Back Health:
-Commit to mastering the hip hinge to build a strong, resilient lower back.
-Incorporate this movement into your routine for lasting benefits.
#backpainrelief #HipHinge #SpineHealth #StrengthTraining #longtermrecovery
Chapters:
0:00 Introduction
0:54 Step-By-Step: Hip Hinge
2:11 What Should Feel!
3:35 Beginners Tip 1: Use A Band
4:50 Beginners Tip 2: Tape Test
5:25 Beginners Tip 3: Use A Chair
6:05 Hip Hinge: Why This Matter?
7:26 Step 1: Use A Band
8:42 Step 2: Use Dumbbells
9:59 Step 3: Use Barbells
12:04 Bonus Step: B-Stance
13:18 Overview: Final Thoughts
