Wednesday, 1 May 2013

Exercise of the Month - The Hip Hinge

 Often when patients come into the clinic with back pain they mention that they have increased discomfort on bending forward or getting up from a chair. This can often be related to forward bending through the lower part of the spine. The hip hinge is a really good way for you to bend forward in a way that doesn't add any extra strain to your spine.

As you bend forward all the motion needs to come from the front of the hips and the top of your body should follow the movement. Your bottom needs to go backwards as you bend forward at the hips as if you were going to sit on something directly behind you.

It is important to keep your knees from coming forward of your toes as they bend, again the motion is one of going backwards and then down rather than just straight down.

Using the pole helps you to notice the position in which you hold your back as you come forward, hold it against your back as shown in the picture, it should touch your bottom, shoulders and head. If as you come forward you bend in your spine you will notice that the pole will come away from either your bottom or your shoulders depending on which way you are bending your spine - this means that not all of the motion is happening in your hips.

Practice this as an exercise with the pole until you get the feel of the bend coming from the hips. Once you feel confident of your technique practice without the pole, this helps make the movement 2nd nature so when you bend forward in your daily life you automatically do it with a good technique, therefore reducing  any strain on  your low back.

The hip hinge exercise leads onto a squat, which is done with the same technique but bending further to the ground - the squat helps to strengthen your thighs and bottom so they are better able to support you and your back in your daily life.

If you are suffering from back pain or know someone who is, call the clinic 020 8563 2608 for a free consultation and spinal check to see if Chiropractic is right for you. 

Hazel Dillon is a Chiropractor at the Octagon Clinic

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