Exercise library
Hinge and Lifting Skills
Graded lifting practice
How to do it
- 1Stand close to the object on the floor so you don't have to reach for it. The further it sits from your body, the harder it pulls on your spine.
- 2Set your feet about hip-width apart, soften your knees, and take a firm breath in to brace your core hard, like you're about to be poked in the stomach. Hold that brace.
- 3Push your hips back and hinge forward with a flat back (do not round), then grip the object with both hands and pull it in tight against your body.
- 4Keeping the object close and the brace locked, drive your hips forward and straighten your legs to stand. Do not twist: if you need to turn, turn with your feet.
- 5Lower the object back down with the same flat-back hinge, staying braced and keeping it close the whole way.
Why this exercise
Eventually you have to pick things up, so this is graded exposure: rebuild your tolerance to load by drilling the lift itself, one small step at a time, with a strict brace and the object kept close to your body.
Make it easier
- Raise the start height (lift from a chair or step) so you hinge less far
- Step back down the load ladder to a lighter object
Make it harder
- Climb the load ladder: a light object
- A heavier everyday household object
- A loaded bag (a backpack or shopping bag you can fill)
- Lower the start position closer to the floor
- Once lifting is solid, add the loaded carry