You may be wondering what a hip hinge is?
It's not an exercise per se, it's more a movement that is done during certain exercises - mainly Romanian Deadlifts and Deadlifts.
It is important to learn how to do it for these exercises so you use the hips correctly. If you don't, it's easy to over use or excessively round the lower back during the exercises and increase the risk of injury especially as you can use a lot of weight.
In the video below, I provide a basic tutorial on how to do a hip hinge and what to look for.
For best results, I would recommend practicing in front of a mirror (if anyone catches you, tell them you're twerking or something).
If you're busy or wanting to keep this information handy, I've provided a pdf download here:
Having worked for a number of years in finance I can appreciate how being stuck to your desk for 10 - 12 hours a day is not the most fun thing ever. This is also true if your job involves a lot of driving around.
Your posture takes a beating as gravity takes over and you inevitably start slumping forward before reminding yourself to try and sit upright. Which lasts for about 5 minutes before you get back to work and start slumping forward again. Over time, joints get a bit stiffer, muscles get a bit tighter and you start to feel a few niggles here and there.
Even as I sit here typing this, I can feel my back wanting to round out. I'm sure you just sat upright too after reading that. :-)
We are all pressed for time nowadays so I wanted to help you out with a daily routine that will take about 5 minutes to do (once you're comfortable with the exercises). It will hit a number of problem areas and should make you feel a bit better about life, the universe and everything. Well, help you move a little bit better at least.
1. Cat / Camel
Why: The back and spine can become pretty stiff and inflexible after a lot of sitting. This exercise helps to get the back muscles and the spine moving again.
How Many: 10 repetitions
2. Hip Rock Backs with 1 Leg Extended
Why: This hits the inner thigh and groin area which is tight for many people.
How Many: 10 repetitions each side
3. Hip Flexor Stretch
Why: Sitting is notorious for causing the hip flexor muscles to feel tight. This stretch, when done properly, can be pretty painful to begin with (a sign of very tight hip flexors) but your hips will thank you for the stretch.
How Many: Hold for 20 seconds each side
4. Side Lying Crossover
Why: This is a great movement to loosen up the upper back and stretch out the chest muscles. Two problem areas from sitting too much.
How Many: 10 repetitions on each side
5. Spider Wall Walks - Facing
Why: Another great upper back movement which helps to get the shoulder blade moving and it stretches the lats (back muscles that run down the sides)
How Many: 5 repetitions on each side
If these have helped you, comment below and let me know!
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!