Common Mistakes to Avoid When Lifting Something Heavy

The hip hinge is such an important exercise that I incorporate it into almost every workshop and bootcamp class I offer. It is a movement that you perform all day every day, maybe without even realizing it. Although I’m pictured here with a kettlebell, you can imagine it’s a pen off the floor, bag of groceries, screaming toddler, or heavy suitcase that you’re lifting into the overhead compartment.

If not done properly, you may cause a variety of complaints including a lumbar or cervical disc herniation, sciatica, SI joint sprain, neck pain, or a piriformis syndrome. The key to this movement is using your glutes and hamstrings as the main muscle movers and the low back muscles act as stabilizers.

Here are some steps to ensuring your posture is correct.
1️⃣ Maintain proper spinal alignment at your neck. Think about keeping your chin towards your spin. It’s not necessarily a chin tuck, but an elongation of the spine.
2️⃣ Maintain proper alignment of the shoulders and thoracic spine. The shoulders should be down and back and feel as if they are moving with the thorax. They should not feel rounded forward.
3️⃣ Maintain a neutral spine in the low back. This is done by engaging the core and utilizing your breath with your lift.
4️⃣ Keep a slight bend in the knee.

If you can’t maintain your form, it’s possible you have fixations in your spine making it difficult to find that ideal positioning. Chiropractic can help restore joint function and posture, allowing your body to function better. Schedule your appointment online today for an evaluation!

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