Posted on 12-29-2014
Welcome back to this weeks post.
Today I want to discuss the fundamentals of movement. When we were all infants and learning about the world, we figured out how to move instinctively and safely. If we saw something on the ground we bent down to pick it up or touch it. This usually involved us squatting down to where our butts were resting on our calves so we could get closer to whatever it was that we were checking out. We have all seen this, little kids squatting down with form so perfect that an Olympic weightlifter would be jealous. Then we grow up and at some point we "forget" how to do that motion. So time marches on. We all become less flexible and chain ourselves to a desk to slouch in front of the computer (yes, just like I am doing now), or we have learned to walk while looking down providing us a great thumb/text work-out at the expense of our posture.
We are born to move. We just need to learn how to move properly again.
Possibly the most basic move that we can all do better is called the hip-hinge. This motion works for people sitting down then standing back up from a chair to world-class athletes performing at the Cross-Fit games.
Lets break down the hip-hinge. First off, find a solid wall and stand with your back touching it. Make sure that the back of your head, your mid-back/shoulder blades, buttock, calves and heels are all touching this wall. Remember how this feels. Now step away from the wall ~6 inches, but keep that same "back to the wall" posture. While keeping this posture add a slight (very slight) bend to the knees while pushing your butt back to touch the wall. When your bottom touches the wall, stand back up. You just did a hip-hinge. Remember that motion. Now move another few inches away from the wall and push back to the wall again. Back is flat, knees have a soft bend and your bottom is going back to the wall. Lightly touch and stand back up. Repeat until you can't touch the wall any more.
Things to remember; if you try this drill and squat down instead of push back, you will never reach that wall. Make sure that you are hinging and the butt is going back, not down.
Repeat this motion several times. You should feel a stretch in your hamstrings and gluteus muscles. Now get out in the real world and use this motion. When you are sitting down or standing up, when you are loading the dishwasher, when you are picking up the grandbaby, or when you are loading up for that world record Dead Lift attempt. We could all use more hip-hinging in our lives.
As always if you have a question about how this should work or if you are doing it correctly, stop by or call to set up an appointment with one of our Chiropractors. We will be happy to work with you.
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