If you’re thinking of adding weights to your roster of physical activity but you’re scared you might hurt yourself. Or maybe you’re a gym veteran who’s just trying to get better form to prevent injury, then this week’s tip is for you!
What if we told you that most people don’t hurt themselves DURING their workout but after? Watch Dr. Rob show you a simple 30 second move than can save your back while you workout!
https://youtu.be/4ICpzdjPEME
Most people don’t actually hurt themselves working out. They hurt themselves putting away their weights!
People focus on good form when doing an exercise. Then they get tired and when they go to put the weights away… BAM. They hurt themselves. When you’re fatigued your muscles, especially your core muscles, it makes it harder to stabilize your spine. So when you bend over to put the weights away you’re not protecting your spine and THAT’s when you get hurt.
Like Dr. Rob said your core does 2 main, super important jobs. Breathing and stabilizing your spine. So when they’re tired and you ask your core to do 2 things at once, it’s going to prioritize breathing over stabilizing so you can stay alive.
So how to you prevent this from happening? Start with a neutral spine!
A neutral spine is where you can see the 3 natural curves in your neck, upper back and lower back. Holding a neutral spine throughout an exercises AND while putting weights away will help protect you from injuries. When held steady, it is the safest and strongest position for the spine!
The best way to find your neutral is to stand with your back against a wall. Stand up straight with your head, your mind back, and your tailbone touching the wall. You should be able to slide your fingers between the wall and your low back without your head, mid-back, or tailbone moving from the wall.
Get familiar with this position and try and keep your spine in this position during your workout! If this position seems ‘stiff’ try adding a hip hinge to improve your range of motion!
The hip hinge is exactly what it sounds like, a hinge of the hips! While it sounds easy, it’s one of the hardest movements for people to master. We’ve got some tips to help you become a master at this move!
https://blog.johnsonfitness.com/blog/awesome-exercises-you-need-to-be-doing-the-hip-hinge/
Start by standing a few inches away from the wall with your feet shoulder width apart and your spine in neutral!
Put your hands on the front of your hips right along the crease of your pants so you can feel the ‘hinge’ while you move. Brace your abs and focus on sticking your butt back until it touches the wall. Make sure you’re not bending your knees a lot while you’re doing this.
Now squeeze your glutes and push your hips forward back up to standing.
Congrats, you did a hinge! Now once you feel comfortable start inching further away from the wall.
A great way to make sure you’re doing this properly is to do it in front of a mirror or to record yourself doing it!
Being able to hinge while keeping a neutral spine is important for some staple exercises like; squats, deadlifts, and kettlebell swings.
Want an expert opinion on your hip hinge? Come see one of our 3 amazing physiotherapists!
Or maybe you already have back pain and need help! Come see one of our 5 chiropractors to get back on track to pain-free movement!
Show us your best hip hinge at your next appointment
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