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Thread: Train your hip

  1. #1

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    Train your hip

    A lot of people have problems with their hips and they don't even realize it. If you sit down all day at the computer or in a bus, you are not using your hip flexors. The hips problem can take many form: back pain, flexibility problems... If you want to get the most of your potential, training your hips is a must. I practice martial arts since I am 7 years old and let's say that I am not the flexible type. With the knowledge I acquire since that time, I know that a lot of movements comes from the hips so I wanted to increase my hip mobility. There is a lot of resources online to get some useful information.

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    submessenger's Avatar
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    I'm sure that you have some online resources that you would like to share with us. BJJ is all about the hips, so you've picked a correct audience. I look forward to your elucidations.

  3. #3

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    Hips...

    Many muscles affect the flexibility of the hip, such as:

    Hamstrings: biceps femoris, semimembranosus, semitendinosus.
    Adductors: brevis, longus, magnus, gracilis, pectineus.
    Glutes: maximus, medius, minimus.
    Hip Flexors: psoas major and minor, iliacus, tensor fascia lata, sartorius, rectus femoris.

    In turn these muscles allow the hip to perform different movements or "actions":

    Flexion: lifting your knee to your chest.
    Extension: opposite of flexion.
    Abduction: moving your leg to the outside.
    Adduction: opposite of abduction, returning to the midline, contracting adductors or inner thigh muscles.
    External Rotation: rotating your whole leg on its vertical axis, contracting gluteals, piriformis, gluteus maximus and medius, the "deep six" (gemelli and obturators, quadratus femoris).
    Internal Rotation: returning rotation towards the midline, contracting gluteus medius, all adductors including pectineus as well as sememembranosus and semitendinosus.

  4. #4
    ChenPengFi's Avatar
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    Well this could get interesting...





    Quote Originally Posted by dan.peterson View Post
    Hips...

    Many muscles affect the flexibility of the hip, such as:

    Hamstrings: biceps femoris, semimembranosus, semitendinosus.
    Adductors: brevis, longus, magnus, gracilis, pectineus.
    Glutes: maximus, medius, minimus.
    Hip Flexors: psoas major and minor, iliacus, tensor fascia lata, sartorius, rectus femoris.

    In turn these muscles allow the hip to perform different movements or "actions":

    Flexion: lifting your knee to your chest.
    Extension: opposite of flexion.
    Abduction: moving your leg to the outside.
    Adduction: opposite of abduction, returning to the midline, contracting adductors or inner thigh muscles.
    External Rotation: rotating your whole leg on its vertical axis, contracting gluteals, piriformis, gluteus maximus and medius, the "deep six" (gemelli and obturators, quadratus femoris).
    Internal Rotation: returning rotation towards the midline, contracting gluteus medius, all adductors including pectineus as well as sememembranosus and semitendinosus.

    "Deep 6" = PQGOGO, you misplaced one.

    What about the neuroanatomy?

  5. #5

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    Quote Originally Posted by ChenPengFi View Post
    Well this could get interesting...
    "Deep 6" = PQGOGO, you misplaced one.

    What about the neuroanatomy?
    You right! Since I mentioned piriformis before I did not repeat it, but yeah it was poorly written. Thanks.

    Neuroanatomy? I only wrote as far as I know, and I don't know about neuroanatomy. Can you explain that?

    I feel this thread will certainly become pretty interesting...

  6. #6
    ChenPengFi's Avatar
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    Don't you think the nervous system might play a role?
    There is a lot of focus on muscles there, but no nerves.

  7. #7

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    Quote Originally Posted by ChenPengFi View Post
    Don't you think the nervous system might play a role?
    There is a lot of focus on muscles there, but no nerves.
    Yes, I absolutely agree. As I said, I don't know much about the nervous system in order to write a very coherent and instructional reply. So what can you share about the topic?

  8. #8
    ChenPengFi's Avatar
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    Then it stands to reason any reply you give would be incomplete at best.

    Muscles only do what the nervous system tells them to do.

    OP mentions pain which is a nervous system experience.

  9. #9
    ChenPengFi's Avatar
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    Some considerations vis a vis the hips here:
    https://www.somasimple.com/fascial_entrapments.htm

  10. #10

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    Quote Originally Posted by ChenPengFi View Post
    Then it stands to reason any reply you give would be incomplete at best.

    Muscles only do what the nervous system tells them to do.

    OP mentions pain which is a nervous system experience.
    Incomplete it is! Can you collaborate to complete it instead of giving a link. It defeats the purpose of a forum to some extent I think.

    Sorry I haven't used forums for a while, I did not know you are used to "trolling" or "baiting", even on posts like this now, all good man XD! I fell for the trap.

    We can still have a normal conversation or is that how the forum goes? Are we supposed to "troll" and that only?

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