Best Exercise for Osteoporosis // How to Hip Hinge

In this practice

Key teachings

• Proper spinal alignment and protection during bending
• Importance of hinging at the hips, not the lower back
• Engaging core and glutes for stability and strength

Ideal for

• Individuals with osteoporosis or osteopenia
• Women concerned about bone density issues
• Anyone experiencing lower back pain
• Those wanting to improve posture and safe bending techniques

Lesson

Instructions

#Shorts 💥HIP HINGE💥 Knowing how to do this exercise should be mandatory for every woman!! (Especially women with osteoporosis and bone density issues!)

If you have osteoporosis in your lumbar spine, flexing and rounding at your low back to bend over or pick things up can be severely damaging. 😫 But that doesn’t mean you can’t ever bend over again… because rounding at your low back to bend over is the wrong way to bend over ANYWAY!

✅ Stabilize and hold steady at your low back with good core strength, and then

✅ Hinge and bend at your hip socket, where your body is meant to do most of its hingeing

Practice this movement daily by simply placing your fingers on your hip bones and pressing them back, thinking about creating a deep “crease” at your hip. Then squeeze your glutes to push your hip bones back forward.

Start with tiny little movements and then build up, perhaps eventually even adding weight (which is a classic deadlift, btw!)

🙋‍♀️ Alright, who needs to be practicing your “hip hinge” more?!

(Do you have bone density issues, osteopenia, or even osteoporosis?? Then be sure to check out episode 268 of the Self Care Simplified Podcast: INCREASE BONE DENSITY AND PREVENT (AND REVERSE!) OSTEOPOROSIS.

Steps

• Hip hinge exercise
• Core stabilization
• Glute activation

Benefits

• Protects the spine, especially for those with osteoporosis
• Strengthens hips and glutes
• Improves everyday movement mechanics
• Contributes to bone density improvement over time