Welcome to the fourth segment of our Hip Hinge series. Performing a proper hip hinge effects not only sports performance but also movements you perform daily. We offered a quick review of the importance of the hip hinge in our opening article, Hip Hinge. We discussed how Movement Training by Design will work with you to diagnose any issues that will hinder this movement in the second part of our series, Hip Hinge Part 2: How We Diagnose an Issue. In this installment we will review another movement that can help to correct any issues. Review Hip Hinge Part 3: How to Train the Hip Hinge to see the T-Spine Mobilization exercise. We continue here in our 4th installment of the series with another exercise we often use to correct spinal issues that inhibit a hip hinge.
Sometimes a client can achieve an upright posture so that the dowel rod can touch the back of the head, between the shoulder blades, and the sacrum (butt), but cannot maintain that position as they hinge at the hip. When we see this, one cause is often a lack of stability. One exercise we use to train thoracic stability in a position where the hip is flexed is the quadruped posterior rocking against resistance. The purpose of this exercise is to teach spinal stability, while the hip is being flexed. Usually we will use a stability ball for resistance. Like the Bench T-Spine mobilization drill, it involves a hip hinge pattern in a quadruped (hands and knees) position which makes it easier to control the spine.
Key points to remember these cues when performing quadruped posterior rocking:
- Start on all fours with the hands underneath the shoulders, elbows straight, and knees underneath hips.
- Place a stability ball between your hips and a wall.
- Push your hips back into to the ball while maintaining your normal spinal curves (a stick should be able lay along the length of your spine so that it touches your head, between your shoulder blades, and on you butt/sacrum)
- As you begin the push, inhale through your nostrils into a belly breath, hold your breath as you push back, and exhale as you hold the back position
- The spine should retain its normal curves
- Avoid rounding off the back the back, like a camel
- Or arching your back, like a cat
To see this exercise please click here.
If you would like help diagnosing if you have a hip hinge issue or how to correct issues you have with the hip hinge, please give us a call to schedule an appointment. 860-970-8575