An indepth look at the Hip Hinge throughout the lifespan.
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The Hip Hinge
An individual's ability to safely and correctly perform a hip hinge exercise allows a greater freedom of movement with implications to injury prevention and increased physical literacy. Using the large musculature surrounding the hips while maintaining rigidity in the spine creates a base for many functional movements that can lead to safer and more effective movement.
To practically apply the concept of the hip hinge, participants were asked to lift a sandbag off the floor of varying weights. All participants used a 20lb (red) and 40lb (black) sandbag with the exception of our youngest participant who used a smaller 10lb bag instead of the 40lb bag.
The following is a compilation of videos representing 5 key areas of physical development across the lifespan: Early / Late Childhood, Adolescence and Early / Late Adulthood. With each, we aim to analyze the research to explain the differences in movement based on age and previous movement experience. All of the individuals had provided consent prior to filming and understood the nature of their participation in this project.
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Early Childhood (2-6 Year Olds)
Early childhood is a time of tremendous growth across all areas of development. Physically, between birth and three years of age, a child will typically double in height and quadruple in weight. To account for changes in height and weight, bodily proportions will shift so that the infant, becomes a toddler with a more balanced, adult-like appearance. Despite these rapid physical changes, the average three-year-old will have mastered many skills. Although movement quality improves with age, children who are 5-years-old are still incapable of efficiently performing more complicated skills, such as picking an item up via a hip hinge, due to a lack of complete coordination, timing, and balance. In this section we will be analysing footage of a 5-year-old male perform a hip hinge. The performance of the individual will be described and any age-related changes that were noted along with why the changes may have occurred will be discussed.
10lb weight
When lifting the 10-pound bag, the child begins in an upright, standing position. He then bends at the knees and hips to form a squat, allowing him to grasp the bag. When beginning the lift, he straightens at the knees first, while still maintaining flexion at the hips. It is only until he extends his hips that he begins to activate the muscles in his arms. At the peak of the lift, the child goes into hyperextension of the back and loses his balance, thus causing him to drop the bag.
20lb weight
The child begins in an upright, standing position, looking downwards towards the bag. At this stage in his development, he lacks the ability to use proprioception in order to know where the handles are in regard to his body. There is a slight balance check at the peak of the lift, although he is able to correct it. He then places the bag back down in a relatively controlled matter.
The child is still experiencing large-scale physical changes to his body proportions and as a result, joint coordination, postural control, and executive function all lag in development. Despite the fact the child may be able to perform each individual skill required of the hip hinge, the inability to properly perform the action stems from the inability to combine this set of skills into a cohesive, well-executed action. In addition to the inability of combining multiple skills to perform coordinated movements, the myelin of the child is still forming, and the synaptic pruning process is continuing to take place. This means that conductivity of nerves is still inefficient, and the use unnecessary channels makes it difficult for the brain to signal a movement (Poduslo & Jang, 1984). The early childhood stage possesses a greater lack of cognitive ability, specifically in the areas of concentration and focus. Since brain structures are not as mature or developed, children of this developmental stage have shortened attention spans and a tendency towards hyperactivity. This makes it difficult to demonstrate and explain the task with ease (Greenough, Black & Wallace, 1987).
Greenough, W. T., Black, J. E., & Wallace, C. S. (1987). Experience and Brain Development. Child Development,58(3), 539.
Poduslo, S. E., & Jang, Y. (1984). Myelin development in infant brain. Neurochemical Research,9(11), 1615-1626.
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Late Childhood (6-12 Year Olds)
Later childhood marks a period of time where children begin to improve basic skills acquired during early childhood. Large muscle coordination continues to advance along with improvements in strength and speed. The subject is able to perform skills that require coordination in conjunction with bodily movements (Boyd, 2017, 9.1, Growth and Motor Development, para. 2). Unlike earlier years, where individuals lack the ability to hinge at the hip and pick something up, in the later stage of childhood, this is no longer an issue. The improvement in control and coordination stems from an increase in joint flexibility, balance and agility (Oswalt, 2010). These characteristics, along with an increase in hand-eye coordination, enable the subject to pick up the weighted bag with ease.
At this stage, the child is able to moderately progress through all three stages of the hip hinge. During the load phase, the subject properly begins in an upright position and looking forward and his body weight is dispersed throughout her whole foot. The correct technique of a moderately bent knee is instead seen as a slight bend, which results in curvature of the spine in order to reach the bag. (Lee, 2010). The next phase is comprised lift and involves the propulsion of the bag. Since the subject is exerting a large pushing force off of her whole foot, the lift is performed easily however the subject is using his back rather than his quadriceps and gluts to move the bag. Due to the lack of fine motor control in his wrists, causing a slight bend in the arms. Aside from improper form, the child is able to repetitively go through the motion of the hip hinge, since he possesses the ability to rhythmically his movements and maintain balance.
The increase in myelinization of neurons throughout the cerebral cortex is another reason why individuals that part of the late childhood stage are able to perform this movement (Poduslo & Jang, 1984). With an increase in conduction speed, the brain is able to communicate with the body faster and more efficiently. This allows the subject to retrieve information in order to execute the hip hinge. Although the video shows that the child can successfully preform the movement, you can tell that it requires her to constantly think and focus. She would not be able to perform the motor skill in the presence of any distraction.
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Boyd, Denise., Johnson, Paul.,& Bee, Helen (2017). Lifespan Development, Sixth Canadian Edition. Pearson Education Canada
Lee, Buddy. (2010). Jump Rope Training(2nded.). Retrieved from http://www.humankinetics.com/products /all-products/jump-rope-training---2nd edition
Oswalt, A. (2008). Cognitive Development: Piaget’s Concrete Operations. Retrieved from https://www.mentalhelp.net/articles/physical-development-motor-development
Poduslo, S. E., & Jang, Y. (1984). Myelin development in infant brain. Neurochemical Research,9(11), 1615-1626.
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Adolescence (12-18 Year Olds)
Growth and development during adolescence happens quickly, thus improving strength and coordination drastically throughout this stage of life (Caskey and Anfara, 2007). This 13-year-old participant was able to demonstrate the characteristics of a successful hip hinge while picking up two different weighted bags. Compared to an individual in early childhood or older adulthood, this participant’s sense of balance, range of motion, and form were observably better.
She began the exercise by simultaneously bending her back and knees in order to pick up the 20lb weighted bag. She was able to keep her back straight at approximately a 45º angle and her shins almost perpendicular to the ground. As she lowered her torso to grab a hold of the bag, she kept both arms straight as she smoothly projected her body back to a vertical position. While picking up the 40 lb bag, the participant continued to maintain a 45º at the back and hips while bending her knees until she managed to pick up the bag. A very minimal, but noticeable, lag in movement was observed while picking up the 40 lb bag compared to the 20 lb bag. This was due to the increased muscle activation to account for the added weight. Her form and fluid motion throughout both tasks demonstrated a proper execution of a hip hinge while picking up an object.
As a person enters adolescence the body goes through rapid changes and “is one of the healthiest periods of life” (Boyd et al. 2018). This is around the time when young adolescents go through puberty; females starting earlier than males. The onset of puberty triggers the release of many hormones that begin the development of many physical and mental changes (Caskey and Anfara, 2007).
During this time bones become denser and are able to withstand an increased amount of force while muscles get larger; allowing the adolescent to produce more strength and power (Boyd et al. 2018). In early adolescence female’s joints develop at a faster rate than males, thus giving them better coordination skills, in general, until about 17 or 18 years-old when boys catch up (Boyd et al. 2018). As well, adolescent individuals have greater flexibility compared to older adults due to the increased elasticity of their ligaments and tendons and synovial fluid in their joints (Caskey and Anfara, 2007). This allows them to have a greater range of motion while performing certain tasks.
Finally, the brain goes through great development during adolescence and continues to eliminate synapses that are no longer in use or needed. This process is called synaptic pruning (Caskey and Anfara, 2007). By doing so, other neuronal activities are strengthened to improve functions such as planning, reasoning, sustaining attention, and making decisions (Caskey and Anfara, 2007). For these reasons this participant was able to perform a proper hip hinge while picking up an object and, if good health is maintained, should continue to improve in performance through further growth and development.
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Boyd D., Johnson P., Bee H. (2018). Lifespan Development, 3rd Canadian Edition. Prince Andrew Place, Don Mills, Ontario.
Caskey M., Anfara V. (2007). Young Adolescents’ Developmental Characteristics. Association for Middle Level Education.
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Early Adulthood (19+ Year Olds)
The young adult demonstrated the best application of the movement pattern among all analyzed age groups. The participant, a 23 year old male, maintained strict form during both weighted lifts and was able to maintain velocity irregardless of the varying weights. This was to be expected as young adults are at the prime period of their development pattern for physical functioning, particularly concerning muscular strength (Kallman et al, 1990). The strength needed to complete the hip hinge pattern loaded with weighted sandbags, demands concentric activation of the posterior chain. In addition, holding the sandbag stable during completion of the movement pattern requires isometric contraction to control the movement of the bag and as the movement pattern is completed with hip flexion as the individual finishes in an anterior pelvic tilt. Concentric and isometric strength are at maximum in the young adult population (Williams & Hurley, 1995). This is reflected as neither the twenty or forty pound sandbags troubled the lifter as he was able to maintain strict form and impressive concentric speed performing the movement with both weights.
As the participant was weight trained, it can be assumed he had previously learned and mastered the movement pattern, reflective of the strong motor and proprioceptive skills this age group possesses. In addition, the individual will have maximum number of fast twitch or “type two” muscles fibres and large overall muscle fibre size facilitating their ability to complete the movement weighted maintaining strong form (Nilwik et al, 2013). The hip hinge is required for many primary lifting patterns and utilized to form stable positions throughout weight training and everyday movement (Liebenson, 2003). The young adult demonstrated the benefits of the hip hinge as their active, neutral lumbar spine and hip dominant movement protected the thoracic and lumbar spines from excess flexion and stress. Proper movement in this movement pattern of “hinging” at the hips prevents excessive vertebral stress and hyperextension, and minimizes risk for potential lower-back injury (Tyson, 2001). The performance of the young adult participant demonstrates and reflects the development trends concerning the peak muscular abilities of individuals in this development stage.
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Kallman, D.A., Plato, C.C., Tobin, J.D. (1990). The role of muscle loss in the age-related decline of grip strength: cross-sectional and longitudinal perspectives. Journal of Gerontology, 45.
Liebenson, C. (2003). The Hip Hinge. Journal of Bodywork and Movement Therapies, 7, 151-152.
Nilwik, R., Snijders, T., Leenders, M., Groen, B.B.L., van Kranenburg, J.,…van Loon, L. J.C. The decline in skeletal muscle mass with aging is mainly attributed to a reduction in type II muscle fiber size. Experimental Gerontology, 48, 492-498.
Tyson, A. (2001). “Hip-Hinge” to a Healthy Back. Strength and Conditioning Journal, 23, 74-75.
Williams, J.E., & Hurley, B.F. (1995). Age, gender, and muscular strength. Journal of Gerontology, Biological Sciences and Medical Sciences, 50, 41-44.
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Late Adulthood (60+ Year Olds)
The 63-year-old in this video was able to perform a hip hinge while picking up the weighted bags, but with limiting factors, as expected with age related declines associated with this stage of life. The quality and execution of this hip hinge was more comparable to the participant in the later childhood phase of development.
To begin the exercise, the individual bent forward, making his torso almost parallel to the ground, in order to pick up the 20lb bag that was placed in front of his feet. The lack of bending in his knees caused there to be a slight arc in thoracic spine instead of having a straight form. As he grabbed a hold of the bag, he smoothly erected his spine back to the starting position but noticeably used more of his back muscles caused by the lack of bend in his knees. The increased weight of the 40lb bag did not seem to show any difference in performance compared to lifting the lighter 20lb bag. This could be due to the fact that the participant is only 63 and demonstrated that he has maintained adequate muscle strength.
As people become older, strength and range of motion begin to deteriorate because of many potential factors. Wear and tear of tendons and ligaments, susceptibility to chronic diseases, muscle atrophy, decreased bone density, and reduced cartilage in joints can all have a negative effect on overall health (Ferrucci et al. 2016). Muscle mass and strength peak between 20 and 30-years-old then begin to slowly decline soon after and accelerate between the ages of 60 and 70 (Ferrucci et al. 2016). Fast twitch muscle fibers that are responsible for power production also begin to diminish with age which makes tasks such as picking up heavy objects more difficult (Lexell, 1995). Loss in range of motion in the back and knees is also common in this older population. This is because of the high prevalence in lower back and joint pain caused by continuous force placed on the muscles and bones over time (Ferrucci et al. 2016).
This 63-year-old participant was able to demonstrate the fundamentals of a hip hinge, but not to the same degree and quality as the adolescent or early adult participants. Aging during older adulthood is related to decreased strength, range of motion, coordination and other factors that can have negative effects on certain task performances. With these developmental changes that are associated with aging, older adults might need to consider changing their lifestyle in order to maintain their health and safety.
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Ferrucci L., Cooper R., Shardell M., Simonsick E., Schrack J., Kuh D. (2016). Age-related change in mobility: perspectives from life course epidemiology and geroscience. The Journals of Gerontology. 71, 1184-1194.
Lexell J. (1995). Human aging, muscle mass, and fiber composition. The Journals of Gerontology, 50.
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Conclusions
The hip hinge movement pattern, applicable to many facets of daily life, was an ideal lens through which to view development differences. This movement pattern allowed the participants’ motor development to be analyzed using an organic and familiar movement. Compared to a complex sport specific movement, the commonality of the hip hinge allowed only motor or muscular inequities to be attributed to development differences instead of motor learning or performance. Differences and discrepancies in the participants’ movement followed the age range stages of development associated with the lifespan approach to development.
The youngest participant, a five year old male, demonstrated the expected development shortfalls of lacking muscular strength, proprioception, and skill development as he struggled to complete the weighted hip hinge. Theoretically, the Dynamic Systems Approach explains how the young child’s ongoing large scale physical development contributes to his inability to cohesively control the movement’s numerous motor demands. The development norm for this age is an inability to complete complex motor patterns.
The older child participant, an eight year old male, was able to moderately progress through the hip hinge. This improvement with three years of age is expected due to increases in motor coordination, muscle development, and proprioception. In addition, increases in myelination throughout the cerebral cortex contributes to the child’s cognitive capacity to focus during the movement. The failure to maintain form during the movement is reflective of the child’s continued incomplete muscular development, which contributes to muscular imbalances and balance issues.
The adolescent participant, a 13 year old female, was able to complete the movement with only minor failures in technique. These slight technical failures are reflective of her still incomplete muscular and physical development which limited her ability to control the greater weight. In comparison to the pre-teen participants, her substantial improvements in strength and coordination allowed her to complete the movement with greater form, balance and control. This is expected as this development stage consists of major improvements in all facets of development, with females experiencing development at a faster rate than males.
Comparing the adult and older adult participants (23 and 63 year old males), the age related changes in adults are evident. The 23 year old participant was able to complete the movement with near perfect form, demonstrating the stage of muscular and neurological prime he is in. In comparison, the older adult was unable to properly complete the movement due to the decreased strength, range of motion, and coordination that accompany the aging process. In addition, the older participant’s decreased range of motion is augmented by own developed muscular imbalances. The ability of the older adult is closer to the adolescent’s performance compared to the young adults, reflecting the cyclical nature of the development spectrum across an individual’s life.
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