The Hinge and why Every Adult 65+ Needs to Master It
You’ve probably heard someone say, “Lift with your legs, not your back.” Sounds simple, right?
But there’s a lot more to that advice—and it all comes down to a powerful, often-overlooked movement called the hinge.
So… What Is a “Hinge” Movement?
Imagine bending forward to pick up a grocery bag, tie your shoe, or water your garden. When done right, your hips do the bending while your spine stays neutral. That’s a hip hinge—and it’s a game changer for back health, posture, and daily function.
But here’s the catch: most people don’t know how to hinge properly. They round their back, lock their knees, or avoid bending altogether out of fear they’ll tweak something.
That’s where we step in.
Why the Hinge Matters (Especially After 65)
The hinge isn’t just a gym exercise—it’s a blueprint for moving through life safely and confidently. It protects your back while allowing your hips and glutes to do the heavy lifting. That’s crucial for:
✅ Lifting laundry baskets, boxes, or your grandkids
✅ Getting up and down from chairs or low surfaces
✅ Preventing falls by improving control and coordination
✅ Reducing wear-and-tear on your lower back
What Happens When You Skip the Hinge?
Over time, if you avoid bending or bend the wrong way, you might notice:
Tight hamstrings and sore lower back
Trouble lifting or reaching down
Feeling “stuck” when getting up or down
And let’s be real—feeling stiff or unsteady makes everyday tasks feel harder than they should be.
Three Simple Hinge Exercises You Can Try Today
Here are three beginner-friendly ways to practice the hinge movement—no gym equipment required. I also walk you through each one in this week’s video 👉 Watch it here.
1. Wall Hip Hinge Drill
Great for learning the movement pattern safely.
How to do it:
Stand with your back facing a wall, feet about 6 inches away.
Keep a flat back and push your hips back toward the wall like you're closing a drawer with your butt.
Lightly touch the wall, then return to standing.
✅ This helps you feel the hinge from the hips—not the knees or lower back.
2. Seated Good Morning
Perfect for anyone working on balance or wanting a chair-based option.
How to do it:
Sit tall at the edge of a chair, feet flat.
Keeping your back straight, lean forward from your hips, not your waist.
Pause when you feel the stretch in your hamstrings, then return upright.
✅ This builds awareness and core control without standing.
3. Hip Hinge with a Dowel (or Broomstick)
Helps you keep proper posture throughout the movement.
How to do it:
Hold a broomstick against your back—touching the back of your head, upper back, and tailbone.
Keeping those three points in contact, push your hips back and hinge forward.
Stop when you feel a stretch, then stand back up.
✅ This is a great visual and tactile reminder of proper alignment.
🎥 Don’t worry if this all sounds new—I demo each of these in the [video here] so you can follow along step-by-step.
Let’s Make It Personal
Want to be sure you’re doing these safely and correctly? Or maybe you’ve been avoiding bending altogether because of back pain or fear of injury?
I’m offering a free 30-minute consultation—not a workout, but a chance to talk through your current challenges, concerns, and goals. We’ll discuss what’s feeling hard right now, what you want to be able to do, and explore how physical therapy could help you move better with more confidence and less pain.
Whether it’s everyday tasks, fear of falling, or stiffness that won’t quit—this is your space to get clear answers and a realistic path forward.
🗓️ Click here to book your session
No pressure. No commitment. Just a caring conversation about what’s possible.
You’re not too old. You’re not behind. You just need the right support—and a movement plan that fits your life.
You’ve got this.
👀 Up Next in the Series: The Lunge
Think lunges are just for athletes? Think again.
In next week’s blog, we’re breaking down the lunge—one of the most practical, real-life movements for anyone wanting to climb stairs, get up from the floor, or catch themselves mid-stumble.
We’ll cover:
✅ Why lunging is about balance, not just leg strength
✅ The biggest mistake people make with this move
✅ Simple ways to practice lunges without hurting your knees
🎥 Plus, you’ll get another quick demo video to follow along at home.
Get ready to step forward with confidence—literally.
Stay tuned!