Before we begin a session in every single class we see how you can ‘hinge’. You must be able to keep the lower, middle and upper back touching the stick as you bend forward.
If when you bend forward, your back leaves the stick, take a mental note of which point was left in contact with it. The point of contact indicates 1). a stiff spine. Â 2). over loading of a specific vertebrae(s), i.e. too mobile in one area instead of evenly movable vertebrae along the spine.
It is important to note that practice makes permanent! If you are constantly hinging and leaving the stick your body will ‘remember’ that movement pattern. Use a mirror if you need to and physically see the point at which you leave the stick.
If you are hinging correctly, your hamstrings (back of legs) will feel a big stretch. If not, your back will probably start hurting.
If when you hinge, your back or hamstring pulls on only one side, your hips are probably out of alignment some what.
It is advisable to see a Physio or Physical Therapist to get a second opinion in this situation.