The Hip Hinge Framework
Bend at the hips, not the back
The Hip Hinge Framework is a approach to movement that emphasizes the importance of bending at the hips, rather than the back. This framework can help reduce the risk of back pain and improve overall posture.
- Bend at the hips, not the back
- Keep the spine in a neutral position
- Engage the core muscles to support the spine
- Assess your current movement patternsTake stock of your current movement patterns and identify areas where you may be putting unnecessary strain on your back.Pro tipKeep a journal or log to track your movements and pain levelsWarningBe honest with yourself about your limitations and don't push through pain
- Practice hip hingingStart by practicing hip hinging in a controlled environment, such as a physical therapy office or gym.Pro tipUse a mirror to monitor your form and make adjustments as neededWarningDon't arch your back or use momentum to lift - this can put unnecessary strain on your spine
Picking up a heavy object
When picking up a heavy object, it's essential to bend at the hips and keep the spine in a neutral position. This can help reduce the risk of back pain and improve overall posture.
OutcomeReduced risk of back pain and improved overall health
Bending at the back
Bending at the back can put unnecessary strain on the spine and increase the risk of injury
Dr. Stuart McGill developed this framework through his work with patients who were struggling with back pain. He found that by teaching them to bend at the hips, rather than the back, they were able to reduce their risk of injury and improve their overall posture.
Source · PODCAST
Build a Strong, Pain-Proof Back | Dr. Stuart McGill