Proper Form with Bending Forward and Lifting Goal-reduces pain/imbalances in shoulders, back, sacroiliac joint, pelvis, hips, knees, ankle, and feet, and prevents reoccurrence of instability and injury. Purpose of repetitive exercise-increase flexibility of buttock muscles (gluteals) and hamstrings: decrease lower back (lumbar) flexion movement/instability; train to move at hip joint rather than the lower back which improves stability in the spine. Note: large hip (gluteal) muscles and leg (quadriceps and hamstrings) are made for power and lifting. Not your back muscles which are made for endurance for holding up your trunk and supporting your spine. Also hip joints are a ball and socket type joint and offer more range of motion and flexibility with bending opposed to the small planar joints in your spine if you bend too much can be strained easily. Bending at the hips first: Start in standing with proper alignment of the hips, knees, and feet Toes straight ahead as best you can Shift weight towards the balls of feet-(keep most of weight off heels) Slight bend of knees-(do not lock knees back) Rotate legs outward at hips and knees You may notice that you are standing on the outside of your feet, okay for now Place golf club, broom stick, yard stick, etc. behind your back and head Line up spine and back of head as close as you can to the stick or golf club Pull belly button to the spine and tuck chin in (do not tilt your head backwards) It is normal that you may have points in your spine or even your head that do not touch the stick/golf club-just try to maintain the position without letting the curves of your spine change as you bend While maintaining position against the stick/golf club-relax hip and knee joints Begin to move hips backwards-using your “ball and socket-hip joints” for movement (not your back joints) Then start to bend knees-maintain spine against golf club Goal is to initiate movement at hips when bending Do not initiate bending at the head, shoulders, or back, this will eliminate instability and strain on the spinal joints and muscles **Great Technique to use now that the weather is getting better**
Posted on: Tue, 20 May 2014 13:52:41 +0000
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