Learn How to Properly Hip Hinge

The hip hinge is an important movement pattern that actively engages the posterior chain (glutes and hamstrings) and helps build the foundation for complex exercises such as the kettlebell swing, deadlift, and squat. A proper hip hinge requires the movement to begin at the hips with flexion of the hip muscles while the spine is kept at a neutral position for optimal power and strength. Depending on what exercise is being performed, the change in hip angle will vary. For instance, there will be more hip flexion and less knee flexion in a deadlift compared to a squat. Good pelvic mobility and control in the hip muscles is crucial in maintaining a neutral spine and preventing injury by minimizing the stress impact. Begin practising the hip hinge movement with the exercises below and continue with the following progressions once each stage has been mastered. 

Beginner Level:
1. Hip Rock: Begin by lying with your back and feet flat on the floor and both knees bent. Ensure the ribs are tucked in (towards the floor) and lift the hips towards the ceiling by engaging the core and glute muscles. Hold for 1-2 seconds, and then slowly bring the hips back to the starting position. Repeat 8-10

2. Glute Bridge: Begin in a “table-top” position with your hands flat on the floor directly below your shoulders and knees hip-width apart. While maintaining a neutral spine, slowly bring your hips back towards your heels while your hands and knees remain stationary in contact with the floor. Then, slowly bring your hips back to the starting position. Repeat 8-10 times. This exercise will help familiarize you with the basic movement pattern at the hip joint and ensuring the spine is kept neutral at all times.

Progression:
3. Hip Hinge with a Dowel: Stand with your feet hip-width apart. Hold a dowel vertically behind your back with one hand on the top end and the other end by the bottom end. The dowel should be in contact with the back of your head, mid-thoracic spine (center of your back), and sacrum (bottom of your back) throughout the movement. Keeping the knees and ankles stationary, slowly bring your hips back while you bring your shoulders and trunk forward. Then, slowly bring the hips back to the starting position. Repeat 8-10 times ensuring the dowel has a 3-point contact with your body at all times. Place a box in front by your knees to help fix the knees and feet in place.

4. Weighted Hinge (Wall): Stand a few inches away from the wall with your feet hip-width apart. Facing away from the wall, hold a light weight, such as a kettlebell or a dumbbell, by your chest and slowly bring your hips backwards until there is contact with the wall. Keep your knees and ankles stationary while your spine is kept at neutral throughout the movement. Slowly bring your hips back to the starting position and repeat 8-10 times.

Hip Hinge:
5. Stand with your feet hip-width apart and hold a dowel slightly more than shoulder-width apart (can also use a pair of dumbbells). Keep your knees and ankles stationary while maintaining a neutral spine. Bring your hips back while bringing the dowel down towards your knees. Ensure your chest is kept open and your shoulder blades are squeezed together to prevent rounding of the back. Do not sway the arms by keeping the dowel near your body during the movement. Then, bring your hips and the dowel back to starting position. Repeat 8-10 times. Remember to engage the core at all times.

Sacroiliac Joint Strain: Balance, Hip & Core Strength

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day. This is important for retraining strength, balance, and proprioceptive control in your sacroiliac joint and whole lower quadrant after a strain. 

Full Body TRX Work Out

Cull Body TRX Workout

The TRX System relies on suspension training equipment that allows individuals of varying fitness levels and abilities to perform a wide range of exercises. Body weight exercises, also known as total resistance exercises, on the TRX can help strengthen different muscle groups in many planes of motion in a safe and effective way. Try the following exercises below for a full body workout!

1) TRX Inverted Row:

Face toward the anchor of the TRX and grasp the handles with palms facing each other and arms fully extended. Position your feet slightly apart and in front of your body to begin in a leaned position. Ensure your body forms a straight line from head to toe, engage the core muscles, and pull your body towards the handles by keeping the elbows close to the torso. Then, slowly lower yourself back down to the starting position. Repeat for 3-4 sets of 10. Lower the handles or position your feet further in front for more lean to increase the difficulty.

Face away from the anchor of the TRX and grasp the handles with an overhand grip and full extend both arms. Position the feet slightly apart behind your body and lean forward so the body is at a slight diagonal. Lower your body towards the handles by bending the elbows. Then, push yourself up by contracting your chest and tricep muscles to the starting position. Repeat for 3-4 sets of 10.

Face away from the anchor of the TRX, place the top of your foot onto both TRX handles to form a 90 degree bend in the knee and stand tall on the other leg. Bring your body straight down to the ground to perform a lunge. Do not let the knee of the standing leg go past your foot when performing the lunge. Make sure the knee is in line with the foot at all times. Repeat for 3-4 sets of 10.

Face away from the anchor of the TRX, place the top of your foot onto both TRX handles to form a 90 degree bend in the knee and stand tall on the other leg. Bring your body straight down to the ground to perform a lunge. Do not let the knee of the standing leg go past your foot when performing the lunge. Make sure the knee is in line with the foot at all times. Repeat for 3-4 sets of 10.

Begin with your back flat on the ground and both heels on the TRX handles with your hands on either side of your body. Engage the core and lift your hips upward by activating your glute muscles. Ensure your ribs are not flaring by pulling them downward toward your belly button. Then, slowly lower yourself down to the starting position. Repeat for 3-4 sets for 10 reps.

Sacro-Iliac Joint Strain: Pigeon Pose Hip Stretch

Begin in 4 point position on a yoga mat. To stretch the right posterior hip, including the Piriformis muscle, straighten out the left knee pushing the left foot back. Then bring the right knee forward towards your chest while supporting yourself with your hands in front. Making sure that your left and right pelvis are level with each other, bring your right foot across turning it to the left side. Then reach forward on the mat wth your hands bringing your elbows towards the mat while keeping both sides of the pelvis level and down. Hold for 30 seconds and do 3 sets on each side 2 times daily. This is a great stretch to open up the back side of the hip joint if you have Piriformis Syndrome or a Sacro-Iliac joint Dysfunction. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Core Neck Exercises

Lay on your back with your knees raised. Lay your head on a pillow and place a rolled towel under your neck. Press your tongue to the roof of your mouth and bring your chin down towards your throat. Keep your posture tall and long like your head is being pulled by a string. Next raise your arms up, hands in fists and move your arms up and down for five seconds - do 3 sets x 15 reps. Contact us for more information

One Legged Squat

This exercise is deceptively simple. It is called the one legged squat and the key of the exercise is, you want to keep the knee in alignment, don’t let it wobble back and forth. And as you keep the knee in alignment, you also want to make sure you engage the core as you squat down you want to bring the buttocks backwards so the centre of gravity is back, and as you squat down, you want to keep the knee over ankle - not over your toes. And you’re going to repeat three sets of ten. As you master that then you’re going to add a more difficult component - the hop. Now all this as you can see is using a red resistance band and as you do the hop you want to make sure you keep the alignment the same as you were doing before with just the squat. You’re also going to do three sets of ten.

Ball Releasing

So sitting on your side with your arm out, put the ball under where your hip meets the ground - this is the top of the IT Band. Usually you want to roll out before your stretch out and with rolling you want to roll parallel to the fibres first and then perpendicular. So for the IT Band, you want to roll up and down first and then across. For how long you should roll, usually it’s until the discomfort is cut in half, so when you first lie on the ball it will be a bit tender and then it should go down in about in half and that’s when you can stop rolling. Next is going to be the Piriformis or the glutes. So this one is a little bit harder to find but you want to put keep the ball a little more to the outside of the glute and little bit towards the top. So basically find a tender spot or a hot spot and for this you want to roll side to side and then you’re going to roll up and down.Next is for your back, so you’re going to take two balls and put them side by side, one ball should be on each side of your spine. You can put both of the balls into a sock to keep them together to make it a little bit easier to roll. It’s hard to roll from the top to the bottom of your back so you want to roll a few times on your low back before moving it up and rolling again. You’re going to keep moving it up until you’ve gone from above your hips to the top of your shoulders. For paddlers, the middle and upper back are going to be super important. A lot of paddlers are really tight between their shoulder blades and we want to open up your upper back to really get a strong stroke. And remember that rolling and stretching should be done after you’ve already done a good on water cool down. As a hands down really different paddling isn’t really enough, you want to make sure you paddle for 5 to 10 minutes at 70%, good hands up paddling to really optimize your recovery and prevent injuries from happening.

Do you have weak shoulders & core stability strength?

Begin with a tall neutral spine posture (imagine there’s a string pulling you tall from your pelvis to the top of your head). Then engage your inner core muscles below your belly button. Then Wrap a resistance band around your upper back and position yourself belly down onto the exercise ball. Reach the index finger to the wall in front of you with the thumb pointing up and hold for a few seconds. Repeat this 10 times on each side for 3 sets. To progress the functional core strength, reach the index finger in front and extend the opposite leg and heel back at the same time. Repeat this for 10 reps on each side for 3 sets each. This exercise is great for increasing functional core strength in swimming, climbing, ultimate frisbee, baseball, volley ball, basketball, Lacrosse and any sports that require strong shoulder and core strength.

Shoulder Strengthening: Shoulder Shrugs

Hi I’m Lisa Cornish, I’m a Physiotherapist at INSYNC PHYSIO and today I’m going to show you a shoulder shrug the I learned from Lynn Watson. Uhhh, so the first thing’s first. I usually get people to stand in front of the mirror so they can watch themselves. So Ed is going to stand in front of the mirror here. And he’s going to bring his arm about 30 degrees out to the side, palm facing forward. And Ed, what I want you to do is shrug your shoulder up so that you’re bringing your shoulder up towards your ear and not up towards the ceiling. That looks good. Alright; So what we’re going to try now is to bring your arm up to the side, shrug that shoulder up and try to hold that for 5 seconds. Relax, and bring that back down… and up to the side and repeat. What I like to give is 3 sets of 20 reps . A lot of the times we can’t actually do 20 reps to start off with, so the goal is to go until fatigue. That looks really good! Uhhh, once they are able to do 3 sets of 20 I then get them to add a weight; Often a water bottle works just fine. And there you have it! That’s your shoulder shrug exercise.

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