Good Hip Stretches, Etc? -
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Display Name Post: Good Hip Stretches, Etc?        (Topic#37830)
Justin Jordan
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Total Posts: 750
11-24-21 09:15 AM - Post#914862    



My hips are uncomfortably tight. I think this is a result of how I sit when I work, but the net result is that what I think is my external hip rotators feel stiff and crampy.

Hanging out in the bottom of a full squat actually makes this worse, which may or may not be relevant.

(I am modifying how I sit while I work, as well)

Suggestions?
 
SinisterAlex
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Total Posts: 330
Re: Good Hip Stretches, Etc?
11-24-21 09:56 AM - Post#914864    



Hunter Squat Series By Steve Maxwell


I guess just play around with some variation of this?

Edited by SinisterAlex on 11-24-21 09:57 AM. Reason for edit: No reason given.
 
Brian Hassler
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Total Posts: 499
11-24-21 11:31 AM - Post#914865    



You might do a youtube search for "hip capsule stretch" as well. There are a number of variations, and I suspect it comes down to the individual which ones work best. I've found them to be helpful when the regular stretches aren't getting the job done.
 
Old Miler
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Total Posts: 1656
Re: Good Hip Stretches, Etc?
11-24-21 01:16 PM - Post#914870    



Quite often I sit down at the desk at 8am with good intentions. Then things get frantic with calls, support issues, meetings etc, and I suddenly realise it's 4pm, and I have hardly got up in all that time except to make a coffee or two.

I find stretching won't fix this instsntly. It needs something like 30min of moving around (upright) to feel right. A lot easier to run an errand, do some house chores, gardening, go for a walk or whatever - THEN stretch and do my training after that.

Life is, of course, far better when there's exercise during the day.
 
pink.pixie
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Total Posts: 5120
Re: Good Hip Stretches, Etc?
11-24-21 01:18 PM - Post#914871    



  • Justin Jordan Said:

(I am modifying how I sit while I work, as well)

Suggestions?


Stand if you can ( a table with height adjustment) or sit on a gym ball instead of a chair.

Taking 'micro stretch breaks' during the day( which doesn't mean doing a set of stretching exercises). Just moving around, simple hip roll, side stretch BW, nose to knees, toe raises, add arms, BW squat, rolling shoulders-whatever might feel tight in the body at the moment just to keep the circulation moving. A few simple moves each 20 min.
Aut viam inveniam aut faciam.


 
Jordan Derksen
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Total Posts: 275
Good Hip Stretches, Etc?
11-24-21 08:51 PM - Post#914879    



Old Miler I hear ya.

I worked most of my young adult life in trades. Framing, renovations, finishing work. Went to school and got a job in the engineering field. Office work mental stress + sitting... all... day... long... it's a wonder I did this to myself.

Some days I really miss working with my hands and moving all day. That and the sense of accomplishment, stepping back and seeing your work take shape.

Plus... jokes on me, tradesmen are in such high demand in Canada that any guy with half a brain who gets his ticket in basically any field will make almost double what I do.

The choices we make...


 
Jordan D
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Total Posts: 560
Good Hip Stretches, Etc?
11-25-21 10:09 AM - Post#914882    



ATG split squat makes all other hip flexor stretches redundant.

Also, I have the same problem with deep squats. It’s probably an ankle mobility issue, in combination with deep hip sockets, and probably guarantees patella tendinitis if you push it. The split squat helps that in a tremendous way.

Edited by Jordan D on 11-25-21 10:12 AM. Reason for edit: No reason given.
 
iPood
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Total Posts: 2227
11-25-21 11:18 AM - Post#914883    



Quadruped rocking is magic manna.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Dan John
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Total Posts: 12013
11-25-21 09:38 PM - Post#914891    



I do the "Rag Doll" and "Butterfly" from Yoga (or whatever it comes from) and these two HOLDS help me. I keep a lot of emotional energy in my hips and I need to be spot on with my training of this area.

I do the Goblet Squat sit a lot, daily hip flexor stretches, and those two yoga moves.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
DanMartin
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Total Posts: 20523
11-26-21 09:59 AM - Post#914894    



In many, if not most cases, a trainee's hip flexor's are not only tight, they are weak.
Mark it Zero.


 
Vicki
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Total Posts: 8179
Re: Good Hip Stretches, Etc?
11-26-21 11:53 AM - Post#914898    



Love this but need regressions to get to point of doing without using my hands on the ground to help. Any suggestions?

  • SinisterAlex Said:
Hunter Squat Series By Steve Maxwell


I guess just play around with some variation of this?






 
Andy Mitchell
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Total Posts: 5213
11-26-21 05:03 PM - Post#914907    



Are you able to get up and go for a walk regularly?
Nice legs-shame about the face


 
Old Miler
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Total Posts: 1656
11-26-21 06:39 PM - Post#914910    



  • DanMartin Said:
In many, if not most cases, a trainee's hip flexor's are not only tight, they are weak.



Mine got very weak after a few years relative inactivity. So now I consciously strengthen them.

I've become a big fan of those incline benches in gyms where your legs are fixed and your head is down a bit towards the floor at the bottom. Everyone thinks it's an ab exercise, but it isn't, it's a nip flexor exercise. I try to keep the torso straight and bend at the waist, rather than curling the spine. Plenty of other ways to work them, like v-sits and TRX pikes.

Just holding a plank is good to strengthen them a little. Push-up on one leg works them a lot.
 
Vicki
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Total Posts: 8179
11-27-21 06:59 AM - Post#914919    



  • Andy Mitchell Said:
Are you able to get up and go for a walk regularly?


I walk approximately 15 miles a week.

I worked with the Hunter Squat Series yesterday and it got smoother, like everything, lots of practice. I think it is still usefull even using my hands on the floor.




 
Steve Rogers
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Total Posts: 5628
11-27-21 08:32 AM - Post#914922    



  • Vicki Said:
  • Andy Mitchell Said:
Are you able to get up and go for a walk regularly?


I walk approximately 15 miles a week.

I worked with the Hunter Squat Series yesterday and it got smoother, like everything, lots of practice. I think it is still usefull even using my hands on the floor.


This sounds like a natural regression to me and should be helpful.
"Coyote is always waiting, and Coyote is always hungry."


 
SinisterAlex
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Total Posts: 330
11-27-21 10:29 AM - Post#914923    




Sorry Vicki, did not see your question before now.
I was going to suggest supporting yourself with the hands to begin with.

This stretch is great for supporting and at the same time stretching.
 
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