Goal
Re-pattern the hip hinge with a dowel before adding load. Carries teach the brace to fire under real-world load.
Session plan
- Hip hinge w/ dowel3 × 10
- Suitcase carry3 × 30m / side
- Bird-dog row (light DB)2 × 8 / side
- Side plank (full)3 × 20s / side
- Dead bug2 × 10
Advance when
- Dowel hinge clean - neutral spine, hips loading evenly
- No next-morning stiffness after carries
Sport exposure
Putting - 15-20 min, 2-3× / week
Symmetrical, low-rotation, zero spinal load. Re-introduce the feel of standing over the ball.
What a PT watches for
Next-morning flexion intolerance after carries - early sign you went too heavy.
Educational demo - not medical advice.