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Hip strength and flexibility exercises

post #1 of 29
11/15/10 at 2:30pm
Thread Starter 
Wondering if you guys had any advice for this one. I can't seem to make any inroads on my hip flexibility despite my constant stretching and foam rolling. Every day it seems to snap back to its previously inflexible state. I thought it might be a lack of specific muscle strength that's causing it but I'm not sure. Any suggestions on exercises? I'm currently just doing a hip flexor stretch where you kneel in a lunge position and tilt to the opposite side. That and the one where you lie on your back and bring the knee towards the chest.
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post #2 of 29
11/15/10 at 4:13pm
Yeah, those are the ones that I do as well. They have actually helped me though. Do you put the foam roller underneath you when you lay down and bring your knee toward your chest?
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post #3 of 29
11/15/10 at 4:23pm
Try Stretching Scientifically, it is pretty good on how to develop flexibility. Also mobilitywod.blogspot.com - search through there for exercises. And yes, blah, blah, blah we all hate crossfit cultists... whatever.
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post #4 of 29
11/15/10 at 4:36pm
Nice site akatsuki, thanks. Here is one video from the site that discusses hips/pelvis: http://www.youtube.com/watch?v=oZaiB...layer_embedded
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post #5 of 29
11/15/10 at 5:06pm
Thread Starter 
Quote:
Originally Posted by bradsmitty View Post
Yeah, those are the ones that I do as well. They have actually helped me though. Do you put the foam roller underneath you when you lay down and bring your knee toward your chest?
Underneath my glutes or hamstrings? I usually do neither. I do the stretches separate from the foam rolling.
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post #6 of 29
11/15/10 at 7:44pm
Quote:
Originally Posted by Rambo View Post
Underneath my glutes or hamstrings? I usually do neither. I do the stretches separate from the foam rolling.

Usually under the small of your back or your tailbone if you're trying to stretch the psoas, so that the leg that is straight can be below the line of your torso, with the other leg's knee pulled up to your chest.

What are you trying to get more flexible? The hip moves in many directions, and hip flexibility can mean many different things.

--Andre
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post #7 of 29
11/17/10 at 3:02am
Thread Starter 
Quote:
Originally Posted by A Y View Post
Usually under the small of your back or your tailbone if you're trying to stretch the psoas, so that the leg that is straight can be below the line of your torso, with the other leg's knee pulled up to your chest. What are you trying to get more flexible? The hip moves in many directions, and hip flexibility can mean many different things. --Andre
Tried the stretch with the foam roller last night. Interesting twist but I don't think it added much to the actual stretching of the flexor. I have limited flexibility in my hips. I can't cross my left leg over my right without swinging it up first or using my hands. I think its why my lower back keeps rounding when I squat. I feel them tighten frequently and I think it affects my piriformis and glutes as well. Those are probably overly tight also.
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post #8 of 29
11/17/10 at 3:19am
Yoga - really, I can't think of anything better not just for hip, but for overall, flexibility.

I'm being a hypocrite - the only yoga I've ever done was about 5 minutes of poses my wife taught me, but pretty much every jiujitsu teacher I've had has recommended it as a great way to be able to really make inroads on core strength and flexibility.
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post #9 of 29
11/17/10 at 3:40am
Thread Starter 
I do it, sadly, but I can't seem to make any concrete gains. I have problems with the hip stretches. nothing serious but they're more difficult than the other leg poses and if I ever skip stretching for a day they snap back to inflexibility. That's part of the reason I asked about strengthening the muscles, so that I might be able to hold onto the flexibility a bit better.
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post #10 of 29
11/17/10 at 4:02am
How is your squatting? Are you able to break parallel with ease? Maybe try incorporating some front squats. Also look into barbell thrusts for increased strength.
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post #11 of 29
11/17/10 at 4:58am
Thread Starter 
Back when I was doing them I could break parallel with ease. The problem was that my low back would round ever so slightly. I asked the forum and "hip inflexibility" was diagnosed as the likely culprit which I agree with. Is a barbell thrust a bridge with a barbell on your lap?
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post #12 of 29
11/17/10 at 5:20am
Yes, barbell thrust = over your lap. For hip impingement/inflexibility... also check these out. http://mobilitywod.blogspot.com/2010...search-results
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post #13 of 29
11/17/10 at 7:13am
Quote:
Originally Posted by Rambo View Post
Back when I was doing them I could break parallel with ease. The problem was that my low back would round ever so slightly. I asked the forum and "hip inflexibility" was diagnosed as the likely culprit which I agree with.

Is a barbell thrust a bridge with a barbell on your lap?

sit in a deep squat a few times a day for a couple of minutes each time. concentrate of keeping your chest up.
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post #14 of 29
11/17/10 at 9:42am
mobility wod has helped me a lot. as far as hip strentgh, squats and power cleans.
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post #15 of 29
11/17/10 at 9:44am
I would recommend cossack/pavel's stretching methods.. I find that dynamic stretching to be more effective than static http://www.youtube.com/watch?v=faQvz...eature=related dood's doing it in his boxers though, so NSFW http://www.youtube.com/watch?v=VgM7A...eature=related
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