I believe that whether it is an elderly friend, a middle-aged friend, or even a young friend, they have more or less experienced symptoms of waist discomfort.
It may be that the waist muscles are prone to soreness and discomfort after squatting and getting up, or it may be that acute low back pain suddenly occurs after bending over to lift heavy objects, or even pain in the waist once the force is carried out in the process of exercise and fitness.
Why is your waist so fragile? Maybe it's because you didn't learn this movement – hip flexion hinge.
What is a flexion hip hinge?
Before we get to the bottom of this, let's take a look at what a hinge is? A hinge, also known as a hinge, is a mechanism used to connect two solids and allow them to rotate relative to each other.
On the doors, windows, and cabinets that can be seen everywhere in life, there will be hinges responsible for opening and closing, and the two pieces of metal of the hinge can be folded and rotated around the middle connecting part, and the middle connecting part is the axis.
Flexion of the hip hinge can be understood as taking the hip joint as the axis, and in the natural upright state, the hip joint is rotated to make the body fold.
During the whole movement, except for the axis itself, the "hip joint" is moving, the other parts of the body are basically in a stable state.
Only by learning to flex the hip hinge can you concentrate more pressure on the axial "hip joint" when performing movements that require you to bend over. And the muscles that control the force of our hip flexion and extension are our gluteus maximus.
When we master the movement mode of "hip flexion hinge", when we bend over, we can better mobilize the gluteus maximus muscle, reduce the burden on the lumbar spine, and better protect our lumbar spine.
So how do you learn to flex your hip hinges?
Step 1: Prepare the pose
Stand with your feet hip-width apart and your toes facing forward in a figure of 11, tighten your core, straighten your waist, and adjust and maintain a neutral position on your spine.
Step 2: Flex your hips
Hip flexion (hips moving straight behind and upper torso leaning forward) Keep your calves perpendicular to the ground during the movement, keeping your core tight and your waist straight, and always maintaining a neutral position on your spine. When we feel a significant pulling sensation on the back of our thighs and we can no longer lean over, we have reached the limit of our current hip flexion.
Step 3: Extend your hips
Hip extension (hips move straight forward, upper body back to upright) and return to the starting position.
One of the most important points throughout the hip flexion hinge is to maintain a neutral position of the spine at all times, so as not to confuse bending and hip flexion.
How do you make sure you maintain a neutral spine position during the movement?
Actually, we can do it with a stick.
Holding both ends of the stick with both hands up and down, with the upper hand at the back of the neck and the lower hand at the back of the waist, the head, back, and sacrum area are close to the stick throughout the movement, and the core of the abdomen is tightened at the same time, so that our spine can always remain in a neutral position.
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