The hip hinge is a fundamental movement pattern that is built into the squat. This movement focuses on initiating movement through our hips while eliminating flexion on our spine, and engaging the core to maintain a neutral spine. Being able to master this movement pattern will help save our spine and low back from excess fatigue and stress through out the day that can build up and lead to injury. Each time we move from sit to stand is an opportunity to practice a proper movement pattern that will build strength into the musculature of the hips and pelvis , working to support the low back and save your back from experiencing pain and discomfort. The quadruped rocking is an exercise that focuses on learning how to use the hip joint independently of the low back. In this exercises we set up in a table top position, hips stacked over knees, shoulders over wrists, with a neutral spine.
While maintaining a neutral spine, you shift your weight back moving your hips towards your heel all while maintain a flat back. As your hips gain more range of motion you will be able to push back further over your heels.