How to ACTUALLY Hip Hinge (your pelvic floor will love you)
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- Опубликовано: 5 окт 2024
- Find out how your body tries to cheat when you hinge or fold at your hips. This motion is key to many pilates exercises, yoga poses and a healthy ability to articulate the hip joint. It is an indicator of healthy pelvic floor function, so if you leak on occasion, you want to get this one going pronto!
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Don't hyper extend your knees (fully lock knees) during proper pelvic alignment, over time your tibia may glide posteriorly to the femur. Hyper extension of the knee is usually caused by swayback posture.
many thanks!
+Roisin Nwosu You're so welcome!
Thanks for the video. Did you say "Pelvis has poured forward" at 1:45?
When you said that you think of your pubic bone draping forward at 1:53, did you mean bending the upper body forward at the top of pubic bone or bottom of your pubic bone? I feel weird to ask this to you though but I really want to know.
At 2:04, did you mean to fold forward at our hip creases?
And by the way, you uploaded this video on my father's birthday. Ha ha. Thanks!
Oh my gosh, I'm so sorry that I didn't ever see the alert to this!
And yes, I did say poured, but I think it would really be better to think of your pelvis as a bowl doing the pouring instead!
In terms of the motion of the pubic bones, yes I did mean leading the forward fold from the bottom of the pubic bones. For some people that works as a better image than moving from the sit bones in the back.
Same for the movement at the hip crease, or hip fold. The goal is to move your pelvis around your leg bones, rather than move your pelvis AND your lower spine.
All the different descriptions and cues are to make sure that at least one of them resonates with you!
Aren’t you hyperextending your knees?? Not good.
i need a video to teach me how to bend at my hips in the first place, because i can't even bend at all without using my back
Tiny Teal hi there! If it's really hard to separate your back from your hips you might try doing a passive version. Stack up a couple of pillows or a bolster and lie on your back with your heels on the pillows. Check and see if your lower back is curved right down onto the floor. If it's relaxed and happy, with a bit of space you're good, hang out there. If there's No space, see if you can ask your back to release away from the ground. Not working your back to pull it up, just seeing if you can not push it down, if that makes sense! Then you just let the muscles at the backs of your legs and hips release. It shouldn't feel like a big stretch, although if you have a bit of stretch sensation that's ok. Do that for about 5 minutes at a time every day for 3 days. Then take the pillows a bit higher and do that for three days. Then try the hip hinging again and see if feels any different. And next week I'll make a how-to video for you!
thanks
Who can see with that damn top. Next time be serious.
Sorry the top was distracting for you. I sometimes joke and try not to be too earnest, but I'm always serious about trying to help out!