This ONE move saves your spine
Don't Make This Mistake
How many times a day do you bend over?
✔️ To pick up the laundry
✔️ Tie your shoes
✔️ Unload the dishwasher
✔️ Shave your legs
It’s such a basic movement that you probably don’t even give it much thought.
And that’s exactly the point.
Part of aging strong is making sure that you can do even the simplest activities with your body...
…without hesitation or fear of hurting something.
Today we’re focusing on how 👉 Strong Hips = A Strong Spine.
JUST ONE THING
Bending forward is something you should never have to hesitate about.
It’s a key part of your daily life!
Your JUST ONE THING to Save Your Spine
Do Hip Hinges Daily
Osteoporosis of the spine is incredibly common.
In fact, spinal fractures are more prevalent than any other osteoporotic fracture.
And certain trunk movements—especially forceful twisting, deep rounding or loaded arching - can put extra stress on already weakened vertebrae.
This doesn’t mean you stop moving.
It means you build a strong core (to stabilize your spine), and you build strong hips—your power center.
When your hips are strong, they help you bend over properly, lift safely and absorb force so your spine doesn’t have to.
And this allows you to:
⚡ Pick up your grandkids without hesitation
⚡ Garden all afternoon without back pain
⚡ Travel, hike and move confidently
⚡ Live independently for decades to come
So when you think about bone health, don’t just think calcium supplements and walking.
💪 Think strength.
Because tying your shoes should feel normal at 55…65…and 85.
And it starts with learning a proper hip hinge.
Hip Hinge: How to do the BEST exercise for Osteoporosis/Osteopenia
- Knees should be slightly bent—never locked
- Think about folding at the hip crease and “sticking your booty out”
- Move your torso as one unit, holding your trunk stable so your spine isn’t flexing or extending.
Extra Tip: Practice 10 hip hinges each day. Do them next to a mirror so you can check your form and make sure your back stays neutral instead of rounding as you hinge.
Did You Know...
- The “hip hinge” is the movement used when performing a deadlift in weightlifting.
- Deadlifts are highly effective for strengthening your hamstrings, glutes and even your core.
- When performing a hip hinge or a deadlift, the spine should not move. While it may look like you’re pulling with your low back to stand back up, you’re not. The glutes are contracting to pull your entire torso back up to an upright position.
Until next week... Be strong💪
