Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Hamstring/Posterior Thigh Pain when Hip Hinging › Re: Hamstring/Posterior Thigh Pain when Hip Hinging

04/17/2014 at 10:31 pm #74519
AvatarNathan Richer
Participant

Proper posture should be achievable without tucking your chin. It is a common reaction to try to tuck the chin when you bend a bit fwd to connect the bottom of the ribs with the top of your pelvis/pubic bone.  You need to develop the ability to do that AND be able to have your neck in neutral position, stacked on top of the spine.  You should be able to do this in any position, while lying down or standing.

It could be that you need more t-spine mobility.  Work the t-spine with a double lacrosse ball or better yet a Gemini.  See if you can loosen that up over time which will help get the neck and head in proper position while you brace and lock your ribs to your pelvis.
Practice makes perfect. What cues may work for someone else may not work for you.  That’s why coaches have a ton of cues and methods to figure out what gets you to do what they want to do.
Start by doing hip hinging exercises only to the limit you can maintain proper alignment. then inch forward from there. Don’t stress about not being able to get all the way bent over. Gradually build to it. Be patient! I feel your pain – it can take months to get to where you want to go. Just keep at it every day until you get there.
Do all the MWOD mobs and smashes and see if they improve the situation.
And make sure your back’s discs don’t have some serious problem that should be addressed first!