The Hip Hinge

The hip hinge is a biomechanically efficient way of lifting or picking things up from the floor, particularly when those items are heavy. The movement pattern involves bending forward at the trunk while pivoting at the hips, all while keeping the spine neutral. Practicing the hip hinge reduces the load at the neck, back and shoulders, primarily employing the posterior chain, which is composed of the gluteus maximus, back (erector spinae muscles) and hamstrings to bring about the movement. Therefore, performing a hip hinge on a regular basis will strengthen these muscles, allowing one to lift heavier weights over time. The hip hinge is a foundational movement pattern for many functional exercises, such as deadlift, kettlebell swing, power clean.

Technique - With your feet approximately shoulder width apart, bend/hinge forward at the trunk (from the hip joints) while pushing your hips backward. The knees can remain soft during the movement, letting the length of the hamstrings take control of their position. While reversing the movement, contract your gluteals to bring yourself back to an upright position. Here are some additional helpful tips to keep in mind:

  1. Keep the weight/load being lifted as close to the body as possible.

  2. Avoid rounding or excessively extending the back. 

  3. If needed, bend your knees a bit more to lift the weight from the lowest position. However, one must remember that this is not a squat so avoid excessively lowering the hips during the movement.

  4. Engage the core and keep the pelvis in a neutral position. 

As demonstrated in the video above, using a dowel / stick can be a helpful tool when practicing the hip hinge. Align it over the back so that it is touching the back of the head, upper back and the sacrum (tailbone). Hold it with either one or two hands (one at each end if using both), while making sure the contact between the stick and the three points is maintained throughout the movement. Once you are able to perform the movement with the dowel, try lifting a kettlebell or any weighted object accessible to you, using the same technique. 

Performing the perfect hip hinge is a skill and may take several attempts to learn the correct technique so stick with it. If you need any help, please contact us through our “Ask A PT” feature on our website.

Good luck!

-Ishi Upasani, PT, MS

"Move Better" Series: Floor Mobility Exercises

As we age, getting onto and off of the floor can become a more difficult task.  A loss of lower extremity strength, upper extremity strength, and core strength may negatively affect our ability to move around on the floor and return to standing from the floor.  Floor mobility is important for activities of daily living, including playing with your grandchildren, cleaning tasks, or reaching an item that fell under the bed.  Moving from the floor to standing is also an important skill to work on if you have impaired balance and are at a greater risk of falling.

The video below presents some exercises that can be performed to improve your floor mobility:

The video above includes some of the following exercises:

PLANKS: Forward and side planks with movement are good ways to strengthen your core and shoulders.  Core and shoulder strength is important for helping to roll and push your body onto your knees or feet when trying to stand from the floor. 

SIT-TO-STANDS & LUNGES: These exercises can improve your ability to squat and lunge, stand from various surfaces, including the floor, and perform stairs.  

If you are interested in other tips and exercises to improve your balance and decrease your risk of falling, see our previous blog posts here: 

EXERCISES TO IMPROVE BALANCE & TRANSFERS

STEPS TO TAKE TO AVOID FALLS

If you find that you have extreme difficulty returning from standing from the floor, a visit to a physical therapist may be appropriate to work on other lower level strengthening exercises and floor mobility techniques.  

Questions? Contact Sean Tyler, DPT at sean@salmonbaypt.com.

"Move Better" Series: Exercises To Improve Thoracic Rotation

Yesterday’s “Move Better” post on the Thoracic Rotation Test presented a way to assess your thoracic rotation mobility at home.

The thoracic spine is the mid-region of the spine that consists of twelve thoracic vertebrae (T1-T12) that are attached to the ribs posteriorly.  The orientations of the joints in the thoracic spine allow for motion in several planes, including flexion, extension, rotation, and sidebending.  

Sufficient thoracic rotation is important for sporting activities like golf, throwing sports, swimming, tennis, and kayaking/rowing.  A lack of thoracic rotation mobility may impact someone's performance with these activities.  Impaired thoracic mobility may also cause increased stress through the shoulders, hips, and lower back, especially with activities that require repeated rotational movements.  A sedentary lifestyle, including prolonged periods of sitting with poor posture, may increase the risk of losing thoracic mobility.     

Exercises to improve your thoracic rotation are included in the video below:

If you are interested in other ways to improve your thoracic spine mobility, specifically thoracic spine extension, CLICK HERE.

Questions?  Contact sean@salmonbaypt.com.

-Brian Collins, DPT & Sean Tyler, DPT

"Move Better" Series: Exercises To Improve Lower Extremity Mobility And Stability

Yesterday's “Move Better” post presented the Hurdle Step Test, which assesses the mobility and stability of your hips, knees and ankles.  Performing the Hurdle Step Test requires balance, coordination, and mobility through the joints of the moving and standing leg.  If you tried the Hurdle Step Test and had difficulty performing it due to balance or joint mobility deficits, this post will provide exercises that may help address these issues.

EXERCISES TO IMPROVE BALANCE AND STABILITY

Our joints and tendons contain sensory receptors called proprioceptors that respond to the movement and position of the body.  Proprioceptors communicate information to our brain and muscles and help us maintain or change our body position.  A significant part of our static and dynamic balance relies on this proprioceptive system.  Whether we are standing on one leg, walking on a sandy beach, or backpedaling to guard an opponent on the basketball court, these proprioceptors help us control our movement and balance.  Building our proprioception through balance exercises may help us better control positions of our joints during movements, decrease our fall risk, or improve our sports performance.  

The videos below include beginner balance exercises as well as more advanced dynamic balance exercises: 

EXERCISES TO IMPROVE ANKLE MOBILITY 

Dorsiflexion is a motion that occurs at the ankle and involves the movement of the top part of the foot toward the tibia (shin) bone.  When stepping up onto or over an object (like in the Hurdle Step Test) limitations in ankle dorsiflexion may increase your risk of catching your toes or foot on the object or cause you to compensate with increased movement through the hip or trunk.  

 To learn how to improve your ankle dorsiflexion mobility, CLICK HERE.

EXERCISES TO IMPROVE HIP MOBILITY

Stepping over an object (like in the Hurdle Step Test) also requires adequate hip flexion mobility to raise the femur (thigh bone) high enough to help clear the object.  Impairments in hip flexion mobility may also impact other daily activities, like getting down into a squat or lunging.  Hip flexion mobility may be limited by tightness in musculature around the hip joint or restrictions in the hip joint itself. Exercises to improve hip flexion mobility and provided in the video below:

In summary, the Hurdle Step Test is a quick way to assess mobility and stability in parts of the lower extremities.  Check past “Move Better” content for other ways to improve your balance through dynamic strengthening exercises. 

Questions?  Contact sean@salmonbaypt.com.

-Brian Collins, DPT & Sean Tyler, DPT