The Spine-Safe Hamstring Move You’ll Want to Do Every Day

Hi. I'm Sydney with Pilates Tonic, and today we're looking at one of my favorite spine preserving hamstring lengthening moves, a hip hinge. So your hip hinge, to do a hip hinge, you're gonna come to stand. You can bring your feet about hip distance apart or a little wider than hip distance apart. And then from here, when you go into your hip hinge, wanna think about really leading with your pelvis. So you're gonna crease at your hips. So you'll fold at your hips and let the front of your pelvis start to spill forward or tip forward. And as the front of your pelvis tips forward, your tailbone will tip a little bit closer toward the ceiling. And now depending on your hamstrings will depending will depend or determine how low you go. So you're only wanting to go as low as you can really keep your tailbone untucked, and when you reach that end point, you can add to it by pulling your hips back even a little bit more, so you can really pull your hips behind your heels. Now when you come out of it, you wanna sink your heels into the floor so when you press through the heels, it's gonna help turn your hamstrings on to help bring your body back up to the top. And now I'm just gonna show you what it looks like when you use your spine to bend forward versus your hip hinge. So using the spine more is gonna be more like curving the spine to go forward and now here what we want though for your hip hinge you really wanna have your tailbone untucked. So your spine is just kinda going along for the ride just following your pelvis. Just going to where you can keep your tail untucked, pull your hips back behind your heels, and then when you come back up to standing, press into your heels to use the backs of your legs to lift yourself back up. Alright. This is one that as you get the hang of the movement, it's really easy to infuse into your day, every day throughout throughout the day. Alright. If you have any questions, just leave them in the comments below. Thanks so much for watching and I'll see you next time.