The Hip Hinge
Learning to hinge your trunk from your hips is crucial for avoiding repetitive strain to your lower back or neck.
The figure here shows with a stick on your back how it is possible to keep the spine upright by hinging from the hips as
you bend your knees. In contrast, if you bend at the waist the spine flexes forward putting the low back and neck in
potentially harmful positions. This hip hinge will be used during a variety of ADL’s to protect the spine (Figs. 1A and B).
Figure 1 The hip hinge: (A)incorrect stooping and (B)correct squatting.
PROGRESSIVE HEALTH & WELLNESS BLOG: THE IMPORTANCE OF MICRO-BREAKS & ERGONOMICS : Over time, the human body has adapted very well to the task of hunting for and gathering food. It performs and feels its best when it is in motion during the day, and resting at night. Sitting all day, on the other hand, puts an enormous strain on the sspine and its supporting tendons, ligaments, muscles, and fascia. If you are sitting at a desk and/or computer for more than 1 hour on a regular basis, then you are what we call an “industrial athlete”. For you, proper micro-breaks and ergonomics (discussed in a separate blog) are essential to prevent neck pain, back pain, and headaches, as well as to allow your body to get the best results from your chiropractic care. Ideally, micro-breaks should be performed before you start to feel stiff or sore at your worksite. For most people, this means taking a 20-30 second micro-break every 20-30 minutes of prolonged sitting. Of course, longer breaks of 1-5 minutes should also be taken every 2-3 hours, or as needed. Any of the exercises that Drs. Ezgur or DiDomenico prescribe for you can be used as a micro-break. One of the most effective micro-break exercises is Brugger’s Relief Position, as taught in our offices. Read More |