Lunge with zero hip extension versus lunge with hip extension
Lunging like this is a risk factor for : back pain, shoulder impingement, osteoporosis, spinal fractures, impaired pulmonary function, impaired digestion, headaches, thyroid issues, mid-back tension, respiratory issues, spinal disk issues, sacro-iliac joint compression, low back pain, TMJ issues, diastasis recti, digestive issues, weak core, pelvic floor issues)
This is how most of us go into a lunge. This used to be me too!
What we don't realise is that we're not helping our body's function (circulation, lung inflation, bone regeneration, lymphatic drainage, muscular innervation).
We think we must be doing our body good as it feels like a big movement and perhaps even a lovely, big "stretch".
However, the big movement is provided by what is most mobile in us, and it's usually not where we need more movement. We want more movement where there is little.
Having said that, the lunge is a great way to assess how you use your body in your activities, including walking, and to start tweaking a thing or two, to improve function and overall health.
Lunging like this will boost circulation, lung inflation, bone regeneration, lymph drainage, muscular innervation.
1. Relax ribcage down, to align with the pelvis
2. Keep a neutral pelvis (ASIS on the same line as pubic symphysis)
3. Keep front chin vertical
Movement prescription for hips