Hip Hinge and Proper Bending
This strategy protects your lower back from movement and strain while you move or “hinge” about your larger and stronger hip joints. Using a broomstick as a training aid, you can get a feel for how to use the hip hinge while bending. To bend properly, hinge forward at your hips and then bend your knees to get you closer to the ground. As you bend forward keep sticking your butte out as you bend deeper. Keep you belly tight to stabilize your trunk.
Simply hold the stick along your back, from your tailbone to the back of your head. Tighten your belly as if someone is going to punch you in the midsection. This stabilizes your trunk and back. Bend forward by sticking your butte out and hinging at your hips. If you do it right, the stick will remain against your tailbone and there will be a small space maintained between your lower back and the stick. If you wrongly bend through your spine, the stick will come off you tailbone.
Simply hold the stick along your back, from your tailbone to the back of your head. Tighten your belly as if someone is going to punch you in the midsection. This stabilizes your trunk and back. Bend forward by sticking your butte out and hinging at your hips. If you do it right, the stick will remain against your tailbone and there will be a small space maintained between your lower back and the stick. If you wrongly bend through your spine, the stick will come off you tailbone.
