Set-up:
Sit on the short box with feet under the platform strap. Sit up straight, neutral spine position.
Movement:
Hinge Back: From the flatback position, slowly hinge back from the hips, keeping the spine long and neutral.
Arm Position: Keep hands on the hips for support and stability.
Return to Start: Hinge forward from the hips to return to the upright flatback position. Continue this in a controlled way.
Hold Hinge:
Pause and hold at the back hinge position, maintaining long spine.
Arm Work:
When holding half way reach arms overhead and back in front of the body.
2R, 1B
6th, 3rd, 2nd
Short box
Inhale to prepare, exhale to find hinge.
Muscles Worked:
Erector spinae for spinal support.
Rectus abdominis and transverse abdominis for core stability.
Muscles Mobilised:
Hip flexors through the controlled hip hinge.
Option to add:
Ball for lumbar support.
Light weights – Keep it simple as neutral spine is challenging already.
Regression:
Perform a shallower hinge.
Arms: keep hands on hips or in front of the body to simplify the movement.
Arm Combinations:
Add controlled (single) arm movements (forward reaches, lateral reaches, or circles). Or weighted arms.