Here's what 'the hinge' move is, how to do it correctly
When you're picking something up from the floor or bending over to tie your shoe laces, you're performing "the hinge move," according to movement trainers.
Positive Movement Fitness head trainer Dustin Beach told CTV Morning Live's Stefan Keyes that not doing the hinge movement correctly can cause you some pain.
The incorrect movement happens when lifting things with the lower back, driving all the weight into the knees to pick things up, Beach explained.
"So, what we're looking to do is actually stick your hips back, find those hamstrings and lift those things up, like this with a nice straight back," he said while demonstrating the correct movement.
But first, Beach wants you to "brace the belly" by doing the following:
"Number one thing is actually bracing the belly. In a sense, it's more filling with air. So, take a big gulp. And then hold your abs over that. Then pick things up," he explained.
He recommends following those instructions not only while exercising at the gym, but also when you're gardening and doing your everyday tasks.
What are the most common injuries associated with doing the hinge movement incorrectly?
Injuries to the lower back are the most common, says Beach.
"Oftentimes, when people do the hinge poorly, they think that this lower back here is completely flush, but it's not," he said.
To avoid injuries, Beach illustrates a useful movement using a broomstick.
"So, you're going to throw a broomstick on your back, right to your tail, and then you want to be able to come down and maintain the broomstick flush to your back. And then come back," he added.
His advice to people at the gym who struggle to hinge properly is to practice bending over using the broomstick before starting to lift weights. He says this helps people build a connection to the brain to make sure the back stays straight when bending over.
CTVNews.ca Top Stories
![](https://www.ctvnews.ca/polopoly_fs/1.6976926.1721883767!/httpImage/image.png_gen/derivatives/landscape_800/image.png)
LIVE UPDATES Multiple homes, businesses 'lost' to wildfire in Jasper National Park: Parks Canada
Officials from Parks Canada and Jasper say "multiple structures, including a number of businesses and homes, in and around the town of Jasper, have been lost" to wildfire in Jasper National Park.
Alberta premier says a third, perhaps half, of all Jasper buildings destroyed by fire
Alberta Premier Danielle Smith says early reports indicate a third and perhaps up to half of all buildings in the historic Rocky Mountain resort town of Jasper have been destroyed in a wildfire.
Prince William's 2023 salary revealed in new report
Newly released financial reports show that William, the Prince of Wales, drew a salary of $42.1 million last fiscal year, his first since inheriting the vast and lucrative Duchy of Cornwall.
Tourist suffers 3rd-degree burns to feet after losing flip flops amid soaring temperatures in Death Valley
A tourist was hospitalized after suffering serious burns on his feet on Saturday when he lost his flip flops at a U.S. national park where temperatures soared past 48 Celsius.
'There's mom and dad's house': New video appears to show destruction of Jasper neighbourhood
Video posted to social media on Thursday morning appears to show the charred remains of a Jasper, Alta., neighbourhood.
Former judge with disputed Cree heritage likely has Indigenous DNA: law society
The Law Society of British Columbia says a DNA test shows a former judge and Order of Canada recipient accused of falsely claiming to be Cree "most likely" has Indigenous heritage.
Australian field hockey player opts to amputate part of his finger in order to compete in Paris Olympics
In the run up to the Paris Olympics, athletes have been stepping up their preparations in order to maintain their edge over competitors. But for Australia’s Matt Dawson, those preparations looked a little different this year, with the field hockey player opting to have part of his finger amputated in order to compete in the Games.
Canada to bring home fewest Olympic medals since 2012, according to forecaster
Fewer Canadians are expected to reach the Paris podium than in the previous two Olympic Summer Games, a global data analytics company predicts.
Jennifer Aniston criticizes JD Vance for 'childless cat ladies' remarks: 'I pray that your daughter is fortunate enough to bear children'
Jennifer Aniston is criticizing JD Vance for comments he made in his past about women without children.