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Hip Hinge Practice
The single most important movement skill for a healthy spine: learning to bend from the hips while the back stays neutral. Master this before you load it, and you protect your spine for life.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 8–10
- Intensity
- bodyweight
- Rest
- 30 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Stand tall, feet hip-width, hands on the hip creases.
Do this
- Push the hips straight back, letting the knees soften
- Keep the back flat and the chest proud
- Feel the hamstrings load, then drive the hips forward to stand
Avoid this
- Rounding the back to reach down
- Squatting instead of hinging
- Looking up and over-arching the neck
Safety
This pattern replaces the bending-and-rounding that loads vertebrae dangerously. Use it for every daily lift — groceries, laundry, grandchildren.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.