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First, let’s clarify the term ‘west side of the body’. In yoga, it’s used to talk about the back side of yourself. Now the hinge at our hips is directly related to the main intention to stretch the lower back when it comes to forward bends. That’s why doing it properly is the key to preventing back injuries. Here are some tips on how to bend forward safely:
Engage your core muscles:
Before bending forward, engage your core muscles to provide stability and support to your spine. This helps distribute the load and reduce stress on the lower back.
Maintain a neutral spine:
Keep your spine in a neutral position by avoiding excessive arching or rounding. Imagine maintaining the natural curves of your spine as you bend forward.
Hinge at the hips:
When bending forward, hinge at your hips rather than rounding your back. This means pushing your hips back while keeping your back straight, allowing the movement to come from the hip joints.
Bend your knees slightly:
If you need to pick up something from the ground or lower surface, bend your knees slightly. This helps to distribute the load evenly between your hips, knees, and spine, reducing stress on the lower back. The same thing is applied in your yoga practices. That allows the sacroiliac joints not to be stressed.
Use proper body mechanics:
Be mindful of your body mechanics. When lifting an object, keep it close to your body, and use your leg muscles to lift instead of relying solely on your back. In yoga, swan-dive arms (out to the side while avoiding moving from the waist and the compression of the discs) or neutral arms (overhead) positions can be used to hinge from the hips adequality. Nose-dive is not suggested.
Avoid twisting:
When bending forward, avoid twisting your spine. If you need to turn, pivot your entire body to face the direction you want to go instead of twisting at the waist.
Take breaks:
If your job involves prolonged periods of sitting or standing, take regular breaks to stretch and move around. This helps prevent stiffness and reduces the risk of back strain. Practicing forward bending at the office can help to reduce stiffness in your hamstrings too.
Strengthen your core and back muscles:
Regularly engage in exercises that strengthen your core and back muscles. A strong core provides better support for your spine during movements like forward bending.
Mindful movements:
Pay attention to your body and movements, especially during daily activities. Mindful movements can help you develop good habits and prevent unnecessary stress on your spine.
Use supportive tools:
When necessary, use tools like blocks to avoid unnecessary wobble like in a standing forward bend pose.
if you’re asking about the benefits of bending at the hips for the west side of your body, I’ll say the advantages of hip flexibility and mobility:
Improves Posture:
Bending at the hips can help in maintaining good posture. Proper hip mobility allows the spine to stay aligned, reducing the risk of developing poor posture-related issues.
Enhances Flexibility:
Bending at the hips, especially through exercises like hip hinges or yoga poses, can improve the flexibility of the hip joint and the surrounding muscles. This can contribute to better overall flexibility in the lower body.
Prevents Lower Back Pain:
A flexible and strong hip joint can contribute to better support for the lower back. Many people who experience lower back pain find relief by improving their hip mobility.
Increases Range of Motion:
Hip flexibility is crucial for various activities, including walking, running, and sports. Increased range of motion in the hips allows for more efficient movement and can enhance athletic performance.
Engages Core Muscles:
Bending at the hips often involves engaging the core muscles. This helps strengthen the abdominal muscles and supports the lower back.
Enhances Circulation:
Movement, including bending at the hips, can stimulate blood flow and improve circulation throughout the body, which is essential for overall health.
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First, let’s clarify the term ‘west side of the body’. In yoga, it’s used to talk about the back side of yourself. Now the hinge at our hips is directly related to the main intention to stretch the lower back when it comes to forward bends. That’s why doing it >
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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