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Have back pain? How are you lifting and bending? Throughout our day we bend over MANY times. HOW you do it is very important. Yes...people are resilient and the body is meant to move in awkward positions and suboptimal situations at time. BUT you should still be aware of your movement and try to improve these highly repetitive motions whenever possible.
Bending over in a crappy position once probably isn’t going to hurt you. But doing it 3,000+ times per day over many years certainly can. Moving well the majority of the time can give you more room for error in those situations where you have no choice but to deviate from a more optimal position. So what is that optimal position? Utilizing a “hip hinge” motion to bend over. This means knees slightly bent, spine in a neutral position, and hinging only at the hip joint. Nerds-this is flexion and extension in the hip joint. If you lack the mobility to bend all the way then you can bend your knees more but keep the spine neutral.
What not to do? No excessive anterior tilt (stripper booty), and no rounded back. We have other videos on finding neutral spine… you can easily locate them in our categorized quick fix exercise library at moveu.com. Think of your upper body and lower body like a door and door frame. When you open and close the door the only thing that moves is the hinge. Your hip joints are your hinge. The door itself doesn’t bow or bend… that’s what your back should be like. Neutral and maintained in that position.
Yes, this will require thought initially. Eventually, you will create a new habit of it and bending in any other position will feel strange. Apply this to your lifts in the gym and you may get better activation of that posterior chain which is a powerhouse.
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