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Hip Flexors - Super Tight
JNick77
Posts: 3,783 Member
Okay folks, what do you do to loosen up your hip flexors? I squat three-times a week with MC5x5 and it seems to be taking a toll on my hips flexors. Pre-workout the only static stretch I do is for my hip flexors and then I do a series of active stretches that I saw demonstrated by Joe DeFranco, and then I do a couple sets of body weight squats and side-to-side stretches. Of course I stretch post-workout too. I've tried foam rolling and even rolled on a golf ball to try and help loosen everything up. I'm going to foam roll twice a day for the next week and see how it goes but this is crazy. For the next couple workouts I'm going to ditch the day 2 squat sets from MC5x5 and just OHP and DL.
I feel that my form is pretty good, not perfect, but good and I take a semi-wide stance with my feet outside of my shoulders. This does put more strain on my hips but it seems to take some off my back, which helps me a lot.
I feel that my form is pretty good, not perfect, but good and I take a semi-wide stance with my feet outside of my shoulders. This does put more strain on my hips but it seems to take some off my back, which helps me a lot.
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Replies
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Joined this group just for you.
My hip flexors got super tight last wednesday, and so I went through damn near every possible stretch to loosen them. Most useful for me:
warming up with a kettlebell goblet squat and holding at the bottom and pushing knees out with elbows
except on a box at the gym... kinda trying to push your knee down really opens up hips
And walking lunges with hands over head, stretching out hips at the bottom. Oh, and my favorite to do in a crowded gym...
I'm no pro, but that's what worked for me. And now I'm trying to continue these and see if the tight hips happens again.0 -
My wife swears by most of the stretches pictures here...though I can't help but feel like a total...eeehhh...tool while doing them. Ah well, whatever works to get the squat depth right.0
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I get the same thing with squatting frequently. I do a lot of hip flexor stretching and foam rolling but I've found that an actual massage from someone good really frees me up well. It is painful (and a bit scary for me as I tore one of them off the bone a while back) but it definitely works. This specifically was soft tissue therapy concentrating on ligaments and tendons not muscles.0
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All of the above + dry needling... love it! Here is Australia you can get it done at the physiotherapist, it kills but is very effective!0
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Find a yoga dvd with a session of hip opening poses. That helped me alot. That gold ball had to hurt man. Try a lacrose ball instead.0
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FOAM ROLLER!0
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Joined this group just for you.
My hip flexors got super tight last wednesday, and so I went through damn near every possible stretch to loosen them. Most useful for me:
warming up with a kettlebell goblet squat and holding at the bottom and pushing knees out with elbows except on a box at the gym... kinda trying to push your knee down really opens up hips
And walking lunges with hands over head, stretching out hips at the bottom. Oh, and my favorite to do in a crowded gym...
I'm no pro, but that's what worked for me. And now I'm trying to continue these and see if the tight hips happens again.
I second this.....but with the happy baby pose....try to get your legs behind your head.
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I do this one frequently, but flat on the floor. It's become my new favorite stretch!0 -
OMGOODNESS i cant wait to do the happy baby pose LOL0
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Wear neoprene warmup pants if its bad but always do timed body weight squat at the bottom to warm up ... Use a foam roller ... Maybe nock it down to twice a week doing a box or pin squat in place of open air all the time ... Are you oly or power squatting take all into consideration0
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hi, cpt and yogini here. The above stretches pictured will NOT stretch or open up your hip flexors. Those are glute and adductor and abbductor stretches.
1. relax. Train the hip flexors how to relax. After working out, cool down on a flat floor. Eventually work up to cooling down by laying on a bosu
2. once you can do no. 1, then do the following core workout, and note that you need to perform these range of motion exercises SLOWLY and with good control. Alternate between contracting the abs as you lift your torso, and relaxing your hips as you lay back.
http://www.youtube.com/watch?v=H_Ix2zJv3XQ
happy training!0 -
Foam Roll...0
http://www.youtube.com/watch?v=lgdeL7-xXGM
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