Loosening the hips???

**Wolf Pack** · Posted On: 8/17/2006 7:06am

I have the same problem sideways I cant go past 145 degrees, while I can do the front splits all the way and kick a door frame directly above my head.....if you dont already have one I would suggest that your dojo invests in a stretching machine it worked wonders for me but I still cant break the 145 mark.

**Beaton Yu** · Posted On: 8/17/2006 7:33am

Finally, something on this board that I can actually contribute to. Anyway, I had (to a lesser extent still have) the same problem. My wife does Yoga and showed me some great stretches that focus on that area. The Yoga Journal website has a great tool that lets you search for yoga poses based on anatomical focus.

http://www.yogajournal.com/poses/sea...micalFocus=H17

I found Pigeon to be the best of the bunch. I modified it a little bit from what is shown in this picture:

don't even bother with pulling (or trying to at least) your back leg up tp your head. Just get your legs into this position and lean forward and try to touch your chest to your front leg.

What I have found to be most effective however is dynamic stretching. It has made a HUUUUGE difference in my flexibility. Before I started doing this type of stretching I was just like you all. I could kick over my head straight forward, but I could barely kick above my waist when doing side or roundhouse kicks. Now, after warming up with dynamic stretching I could kick your head clean off. Well, maybe not clean off. I would leave a little skin attached so it would just hang there and bounce around.

A TKD buddy of mine showed me how to do the hip flexor stretch, bit this is the only website I can find with a graphic description.

http://www.acc.co.nz/wcm001/idcplg?I...4092#exercise2

go to the "Leg swings side to side" stretch and do what it says. The key to this stretch is keeping your hips facing forward. If you turn to the side, which is what your body will want to do, you're just doing a front stretch. If you're doing it correctly it will hurt both of your hips in exactly the way you've described. You have to get some momentum going so your hip stretches a little bit farther than it wants to.Do a set of twelve reps on each leg and then take a 1 minute break and walk around. When you do your second set you will notice a lot less pain and a lot more flexibility. Do 3 or 4 sets total.

**supercrap** · Posted On: 8/17/2006 7:33am

Originally Posted by Alex

PL- chiro. I had this exact problem. she (and yes she was HOT) used strange voodoo chair of death to make my hip go "crack" and the pain never came back.

are you serious? because I have that problem, and I want it to go CRACK and go away. Could you get a bit more technical for me?

**Bry** · Posted On: 8/17/2006 8:38am

I would go get it checked out at least, but I agree with Beaton Yu on the dynamic stretching. I do the leg swings forward and back, side to side and then the hurtle step overs as part of my warm up. It has really helped the the height of my kicks and my balance.

Dynamic stretching before you workout, static stretching after your down working out as part of the cool down.

Bry

**Teh El Macho** · Posted On: 8/17/2006 8:48am

Originally Posted by Beaton Yu

Finally, something on this board that I can actually contribute to. Anyway, I had (to a lesser extent still have) the same problem. My wife does Yoga and showed me some great stretches that focus on that area. The Yoga Journal website has a great tool that lets you search for yoga poses based on anatomical focus.

http://www.yogajournal.com/poses/sea...micalFocus=H17

I found Pigeon to be the best of the bunch. I modified it a little bit from what is shown in this picture:

don't even bother with pulling (or trying to at least) your back leg up tp your head. Just get your legs into this position and lean forward and try to touch your chest to your front leg.

What I have found to be most effective however is dynamic stretching. It has made a HUUUUGE difference in my flexibility. Before I started doing this type of stretching I was just like you all. I could kick over my head straight forward, but I could barely kick above my waist when doing side or roundhouse kicks. Now, after warming up with dynamic stretching I could kick your head clean off. Well, maybe not clean off. I would leave a little skin attached so it would just hang there and bounce around.

A TKD buddy of mine showed me how to do the hip flexor stretch, bit this is the only website I can find with a graphic description.

http://www.acc.co.nz/wcm001/idcplg?I...4092#exercise2

go to the "Leg swings side to side" stretch and do what it says. The key to this stretch is keeping your hips facing forward. If you turn to the side, which is what your body will want to do, you're just doing a front stretch. If you're doing it correctly it will hurt both of your hips in exactly the way you've described. You have to get some momentum going so your hip stretches a little bit farther than it wants to.Do a set of twelve reps on each leg and then take a 1 minute break and walk around. When you do your second set you will notice a lot less pain and a lot more flexibility. Do 3 or 4 sets total.

GAH! You beat me to it!!! Beaton You is teh correct. Asides from the Lotus position mentioned by Kids and KP, pigeon is a good yoga posture.

Poops, most likely it's just your hip flexors that are stiff. For that, I'd recommend you take a look at this link: http://www.exrx.net/ExInfo/Inflexibi...ml#anchor30863

This is something I keep saying to everybody. A few yoga classes should be a must for good health. If that's not available, your best investment would be to buy this yoga & pilates instructional by Karen Voigh:

Another posture that can help with your hip flexors (and with your shoulders, back and chest) is the eagle pose:

For the moment, don't worry about the arms. Concentrate in getting your legs wrapped around. You may want to hold to a wall when you first try... if you can do it, then your hip flexors are not as fucked up as you think they are.

Other things that you can try (carefully) are the following:

Sasangasana (Rabbit Pose)

Ardha - Kurmasana (Half Tortoise)]

Ardha - Matsyendrasana (Spine Twisting Pose)

*** EDIT ***

I just found this search engine on common yoga posses by function and anatomical focus. I'm bookmarking the **** out of it!!!

http://www.yogajournal.com/poses/

**Beaton Yu** · Posted On: 8/17/2006 9:57am

Originally Posted by El Macho

GOOD GAWD that woman is CUT!! She has a sixpack on her fuckin back fer Christ sakes.

***WhiteShark*** · Posted On: 8/17/2006 10:02am

My favorite hip stretch:

http://www.yogajournal.com/poses/485_1.cfm#

**wakinonioi** · Posted On: 8/17/2006 10:20am

Originally Posted by Alex

if you dont know dont open your dumb mouth. in this case, you dont know.

LOL

Time will bear me out, and all the Yoga in the world won't change it.

**Teh El Macho** · Posted On: 8/17/2006 12:33pm

Originally Posted by WhiteShark

My favorite hip stretch:

http://www.yogajournal.com/poses/485_1.cfm#

Yep!!!

Originally Posted by Beaton Yu

GOOD GAWD that woman is CUT!! She has a sixpack on her fuckin back fer Christ sakes.

[pig mode]
He, why do you think I like watching that DVD? Strictly for health and fitness purposes? Psssss... yoga women are hawttt!!!
[/pig mode]

[serious mode]
Jokes asides, Yoga by itself can make a person insanely cut and muscular (besides strong and flexible.) My ex had a six pack and an amazing figure just from down Yoga (she was addicted to that, 2 hours daily, 5-6 times a week!!)

Anyways, the benefits of yoga and pilates for strenght, flexibility and injury prevention are just tremendous. Even if not done full-time, 5 to 10 minutes a day in the morning would certainly benefit anyone, specially martial artists.
[/serious mode]

**Knave** · Posted On: 8/17/2006 1:43pm

Greetings.

Urr..if the problem being described is what I think it is, the people with it would probably have no problem at all with those various poses and stretches, but still wouldn't be any more flexible in the way they are trying to get.