Description
PVC Hip Hinge is an exercise focused on improving hip mobility and strength. The exerciser holds a PVC pipe behind their back and hinges at the hips, maintaining alignment of the pipe with the head, back and hips.
How to Do PVC Hip Hinge
- 1Setup
Stand tall with your feet hip-width apart and a soft bend in your knees, holding a PVC pipe vertically behind your back with both hands.
- 2Setup
Ensure the PVC pipe makes continuous contact with three points: the back of your head, your upper back (thoracic spine), and your sacrum (tailbone).
- 3
Initiate the hinge by pushing your hips straight back as if reaching for a wall behind you, allowing your torso to naturally lean forward while keeping the pipe in contact with all three points.
- 4
Continue hinging until you feel a stretch in your hamstrings or just before your lower back begins to round, maintaining a neutral spine and keeping your shins relatively vertical.
- 5
Engage your glutes and drive your hips forward to return to the upright starting position, ensuring your spine remains neutral and the PVC pipe maintains contact.
Tips
- Focus on pushing your hips directly backward, imagining you are trying to close a door with your glutes, rather than simply bending forward.
- Maintain a gentle, consistent pressure of the PVC pipe against your head, upper back, and sacrum to ensure proper spinal alignment throughout the hinge.
- Keep your core actively braced to prevent any arching or rounding in your lumbar spine as you hinge and return to the upright position.
- Allow only a slight, natural bend in your knees as your hips move back, ensuring your shins remain mostly vertical and you feel the stretch in your hamstrings.
Common Mistakes
- ×Rounding the lower back by losing contact with the PVC pipe at the sacrum; instead, brace your core and maintain a neutral spine throughout the movement.
- ×Squatting down by excessively bending the knees and allowing shins to move forward; instead, initiate the movement by pushing your hips straight back while keeping shins relatively vertical.
- ×Losing contact with the PVC pipe at the head or upper back by looking down or rounding the shoulders; instead, keep your neck neutral and chest proud with your gaze a few feet in front of you.
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