Need to increase my flexibility

kyleekay10

I really need to increase my hip flexibility so that I can go lower on my squats. Some days are better than others, but I find that I have a really difficult time hitting just parallel sometimes. It's strange to me that I'm so inflexible, considering I was a Catcher in softball for 9 years- my job was basically to do squats the whole game!

Does anyone have any tips on how I can increase my hip flexibility? I was considering Yoga, but I wasn't sure if there were other options.

SarahMakePretty

I too am interested. Bumping to watch :-)

wheird

Daily stretching and yoga should help.

PM me for more info.

MakePeasNotWar

Have you ever tried PNF stretching? It is usually done with a partner, but often can be modified using a wall or the floor to provide resistance. It is effective but does carry injury risk if done incorrectly. Form is crucial so please do some research or have a trainer get you started.

I do PNF 2 times a week with a trainer and once on my own. I will be 39 in February and I can do the splits and put my palms flat on the floor in a forward bend without bending my knees. So yeah, it works.

Here is a brief description, explained much more clearly than I could have done:

http://www.sport-fitness-advisor.com/pnfstretching.html

Also, just spending more time and effort on stretching. Most people take 2-5 minutes (if at all) to do a perfunctory stretch after their workouts, but if you want to increase your flexibility you need to treat it more like you would the rest of your workout. I stretch for at least 10 minutes after every workout, sometimes closer to 20 minutes.

liftreadphilosophize

I'm a runner and a lifter, and I have very, very tight hips. Lately I've been doing yoga almost daily (anywhere from 5 - 90 minutes) and always include some hip opening poses or sequences. It's helped quite a bit.

This is my favorite hip-opener-specific yoga class (online for free!):

http://www.doyogawithme.com/content/heavenly-hips

stt43

Is it definitely your hips and not your hamstrings, calves, or ankles?

TR0berts

OP - do you have your legs far enough apart to get low? The closer your legs, the more difficult it is (typically) to get to and below parallel on squats.

kyleekay10

Have you ever tried PNF stretching? It is usually done with a partner, but often can be modified using a wall or the floor to provide resistance. It is effective but does carry injury risk if done incorrectly. Form is crucial so please do some research or have a trainer get you started.

I do PNF 2 times a week with a trainer and once on my own. I will be 39 in February and I can do the splits and put my palms flat on the floor in a forward bend without bending my knees. So yeah, it works.

Here is a brief description, explained much more clearly than I could have done:

http://www.sport-fitness-advisor.com/pnfstretching.html

Also, just spending more time and effort on stretching. Most people take 2-5 minutes (if at all) to do a perfunctory stretch after their workouts, but if you want to increase your flexibility you need to treat it more like you would the rest of your workout. I stretch for at least 10 minutes after every workout, sometimes closer to 20 minutes.

Thank you for the detailed reply! I will definitely check this link out. I do have a lifting partner, so this technique could be a great fit.

I'm a runner and a lifter, and I have very, very tight hips. Lately I've been doing yoga almost daily (anywhere from 5 - 90 minutes) and always include some hip opening poses or sequences. It's helped quite a bit.

This is my favorite hip-opener-specific yoga class (online for free!):

http://www.doyogawithme.com/content/heavenly-hips

What a neat site. I'll definitely check this out! :flowerforyou:

Is it definitely your hips and not your hamstrings, calves, or ankles?

I think the main problem is my hips, yeah. My calves/hamstrings are typically pretty loose. How would I know if my ankles are the issue?

OP - do you have your legs far enough apart to get low? The closer your legs, the more difficult it is (typically) to get to and below parallel on squats.

Um, I giggled like a 14 year old girl at this. Seriously though, yes I do have a fairly wide stance.

delicious_cocktail

Joe D's Agile 8!

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

Edited to add: [Insert sexual innuendo here]

kyleekay10

Joe D's Agile 8!

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

Edited to add: [Insert sexual innuendo here]

Thanks, doll! I will check this out too.

ETA: I'm glad you edited. I was disappointed that you didn't give me an innuendo!

mustgetmuscles1

Joe D's Agile 8!

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

Edited to add: [Insert sexual innuendo here]

That is a great one. He has added some different exercises recently but the original 8 is still great.
Limber 11
http://youtu.be/FSSDLDhbacc

kyleekay10

Joe D's Agile 8!

http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

Edited to add: [Insert sexual innuendo here]

That is a great one. He has added some different exercises recently but the original 8 is still great.
Limber 11
http://youtu.be/FSSDLDhbacc

Awesome, thank you. I'll check that video out on my lunch later.

dbmata

I really need to increase my hip flexibility so that I can go lower on my squats. Some days are better than others, but I find that I have a really difficult time hitting just parallel sometimes. It's strange to me that I'm so inflexible, considering I was a Catcher in softball for 9 years- my job was basically to do squats the whole game!

Does anyone have any tips on how I can increase my hip flexibility? I was considering Yoga, but I wasn't sure if there were other options.

As a baseball catcher, I won't make aaaaany jokes about catching.

Something that helps me is to get into a deep *kitten* to grass squat, without any weight on me. I make sure feet are flat, then I push outward on my knees with my elbows.

Another option, yoga your face off.

Escape_Artist

I'm gonna have to say yoga as well. I used to just lift and when i started I realised how much I lacked flexibility.
I started doing yoga on the days off from lifting and it has done a lot of good to my form and flexibility


http://www.yogadownload.com/free-online-yoga-classes.aspx

They have tons of free online classes that you can do in the comfort of your home or on the go on your phone or tablet whenever you want