OPAL Movement Therapy

One of the biggest challenges with hip hinges, RDLs, and deadlifts is figuring out whether the movement is coming from your hips or your low back.

Here's a drill called a hand heel rock in extension that we like to use before hinging exercises to help you prepare the hips to do the work instead of the lower back.

It's similar to cat-cow, but instead of moving your spine back and forth, you're trying to keep your back in extension while the hips do the rocking back.

▪️ On all fours, drop your belly toward the floor and let your back relax into extension (like cow)

▪️ Keep that position as you slowly rock backward

▪️ Pay attention to the point where you can no longer keep your belly dropped

At some point, your hips will run out of motion. When that happens, you'll notice your back will want to round to rock back further.

That's your body's way of borrowing motion from the spine when the hips have reached their limit.

The goal isn't to force yourself farther, but instead to stop where you can keep the back still in extension and let the movement purely come from the hips.

This gives you a chance to:
▪️ Explore hip flexion without compensating through the back
▪️ Loosen up the hips before hinges and RDLs
▪️ Build awareness of where hip motion ends and back motion begins

It's a simple drill, but it can be a powerful way to learn the difference between moving from your hips and moving from your spine. It's a skill that carries over to hinges, RDLs, deadlifts, squats, and everyday life.

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