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Tips for bending at the hip?

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Tips for bending at the hip?

Old 08-04-19, 07:36 AM
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Tips for bending at the hip?

Im working towards riding with a flatter back. I tend to bend at the waist, rather than the hip, which Id like to correct. Any off-bike exercises that would help with this?
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Old 08-04-19, 10:19 AM
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I do these stretches first, trying to hold the back flat, bend at the hips like you say: IT Band pain (during ride)
I hold each position for a 20-count.

Then I do the McKenzie exercises as shown in Figure 2 in the link below. I hold these for a 100-count..
https://synapse.koreamed.org/search....ER#!po=10.0000

The McKenzie exercises are for total back health, not so much for hip bend. They work.
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Old 08-04-19, 10:53 AM
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Originally Posted by Carbonfiberboy
I do these stretches first, trying to hold the back flat, bend at the hips like you say: IT Band pain (during ride)
I hold each position for a 20-count.

Then I do the McKenzie exercises as shown in Figure 2 in the link below. I hold these for a 100-count..
https://synapse.koreamed.org/search....ER#!po=10.0000

The McKenzie exercises are for total back health, not so much for hip bend. They work.
Ill give them a try. Many thanks!
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Old 08-06-19, 07:52 AM
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Downward dog yoga pose...
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Old 08-06-19, 08:08 AM
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I do dumbbell curls, trying to keep perfect form while standing perfectly balanced. Try standing as straight as you can sometime, and balancing your weight perfectly on your feet. It's much harder than it sounds, and requires a lot of concentration. It's a yoga technique.

Then when I'm done with the set, I lean forward while holding on to the weights as I set them down, without letting go of them, and do a 10 second or so hamstring stretch as i catch my breath. Then the next set, and another stretch, and a final set and stretch. Without ever letting go of the dumbbells at any time.

For me, the contrast between perfect standing balance while lifting the weights, and then bending forward to stretch the hamstrings, seem to be conducive to flexibility and a flatter back when on the bike, YMMV.
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Old 08-07-19, 04:57 PM
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It helps a great deal to have flexibility in the hips so some sort of exercise that increases that as well as strength in the of the lower back muscles. Lemonda1985's routine would do the job using modest weights. The main image to hold in mind is not one of bending but of folding to trigger the correct movement. Of course, the flexibility in the hips has to be there. I do daily stretching and strengthening exercises for this purpose. It should be remembered that life is not a sprint but a marathon so if you are not now very flexible, it make take some time to get there.
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