Need to increase my flexibility

kyleekay10
kyleekay10 Posts: 1,812 Member
in Fitness and Exercise
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.

Replies

  • SarahMakePretty
    SarahMakePretty Posts: 24 Member
    I too am interested. Bumping to watch :-)
  • wheird
    wheird Posts: 7,963 Member
    Daily stretching and yoga should help.

    PM me for more info. :wink:
  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
    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
    liftreadphilosophize Posts: 180 Member
    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
    stt43 Posts: 487
    Is it definitely your hips and not your hamstrings, calves, or ankles?
  • TR0berts
    TR0berts Posts: 7,739 Member
    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
    kyleekay10 Posts: 1,812 Member
    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. :wink: Seriously though, yes I do have a fairly wide stance.
  • delicious_cocktail
    delicious_cocktail Posts: 5,797 Member
    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
    kyleekay10 Posts: 1,812 Member
    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
    mustgetmuscles1 Posts: 3,346 Member
    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
    kyleekay10 Posts: 1,812 Member
    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
    dbmata Posts: 12,950 Member
    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
    Escape_Artist Posts: 1,155 Member
    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 :smile:

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