Here are some ways that we build the hinge pattern in the office:
Using The Dowel:
If a patient has low back pain when bending forward, learning how to move by hip hinging can start to remove the painful motion/motor pattern (1). By introducing a pain-free movement, we can start to change a patient’s belief on pain & movement.
The patient now begins to gain confidence as they associate a decrease in pain with the enhanced movement (2). Now the patient is creating awareness for themselves as they can relate the pain to bending at the low back as opposed to bending with their hips.
By no means is learning how to hip hinge the cure for low back pain. Learning how to move in a pain free environment is one piece of the puzzle.
However, it is important to learn how to hip hinge so you can build confidence in yourself, and decrease the fear associated with daily living.
Difference Between A Squat & Hip Hinge
It’s important to understand the difference between these two functional movements because most clients in our office either don’t know how to hip hinge or squat their hinge.
Squatting your hinge basically means you’re using too much knee bend, and the movement looks more like a squat than a hinge.
Remember, a hip hinge moving through your hips and loading your posterior chain (glutes & hamstrings). There really is little to no knee movement when performing a hip hinge.
Yes, in the starting position you bend the knees softly and then the knees don’t move at all for the rest of the hip hinge.
The biggest difference is that the squat has your knees bending and shin going forward and the hinge keeps the shin vertical.
In the squat your trunk stays vertical and in the hip hinge your trunk goes at a 45 degree angle.
Check out this video to see the difference between a squat and hip hinge.
Here’s a list of common exercises you may do at the gym or throughout your day that are hip dominant!
- Single Leg Dead Lifts (SLDL)
- Glute Bridges
- Kettlebell Swing
- Power Clean
- Lifting boxes off the ground
- Lifting up your kids
How Hip Hinging Should Be Used In Your Daily Life
Establishing a hip hinge can directly translate to improved movement efficiency in life. Whether we are bending over to pick up an object, heavy box, child, grandchild, or groceries, we are performing a hinge.
Learning how to perform this fundamental movement pattern can help translate from the gym to everyday life.
Let’s see those hips swing!
Think you need more personalized help with hip hinging properly or want to find out how you can get out of pain for good? Click below to schedule a free consultation with one of our Strive2Move doctors!