📖 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:

-Stand with feet shoulder-width apart.

-Clasp hands at your waist.

-Engage your back and core without tucking the pelvis.

-Bend your knees slightly.

-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

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