hip stretch advice?

mc · Post by mc » 14 Sep 2005 06:44

the front of my hip, where my leg joins my body, has been getting sore and tight during sessions. I think it's from doing quantum sets without warming up a few weeks ago when I hit quantum symp whirl. could someone recommend a good stretch for this? I've been having trouble getting it to stretch out.

m

sniikeri · Post by **sniikeri** » 14 Sep 2005 21:35

*This is too hard to explain in English, sorry*

Take a knee and stretch the...ah, damn it, just watch the pic.

http://www.tampereenpyrinto.fi/yleisurh ... t88a18.jpg

...I don't know any of these girls, just googled. There are some more stretches (+other stuff) there: http://www.tampereenpyrinto.fi/yleisurh ... kuvat.html

Chim-Chim · Post by **Chim-Chim** » 14 Sep 2005 22:29

lunge stretches work well. bend your support knee w/ the ball of your other foot on the ground behind you, now try to straighten out your leg as u feel the stretch in your quads, lean back as it stretches your hip, straighten your back out, put your arms to your sides, and slowy turn away from the straightened (or nearly straightened) leg. repeat the stretch several times on each leg for 20-30 seconds.

sitting on the ground, put one leg out straight in front of you, now bend the knee of your other leg and put your foot over your leg, on the opposite side of your body, foot flat on the ground, pull your knee into your body as you pull your body toward your knee. Hold it for 10 seconds and do it several times on each side.

sniikeri · Post by **sniikeri** » 15 Sep 2005 06:27

Jake Raye wrote:lunge stretches work well. bend your support knee w/ the ball of your other foot on the ground behind you, now try to straighten out your leg as u feel the stretch in your quads, lean back as it stretches your hip, straighten your back out, put your arms to your sides, and slowy turn away from the straightened (or nearly straightened) leg. repeat the stretch several times on each leg for 20-30 seconds.

Isn't that the same as in the pic? Thanks for explaining it in English.

sitting on the ground, put one leg out straight in front of you, now bend the knee of your other leg and put your foot over your leg, on the opposite side of your body, foot flat on the ground, pull your knee into your body as you pull your body toward your knee. Hold it for 10 seconds and do it several times on each side.

And that stretches the "buttocks" (one at a time)?

I do those both and find them really useful too.

sampotter · Post by **sampotter** » 15 Sep 2005 07:01

I do a bunch of different hip stretches because that's the only muscle that really gives me much trouble.

http://www.exrx.net/Stretches/HipFlexor ... lexor.html
http://www.drbackman.com/piriformis-muscle-stretch.htm (picture on the right = better)
http://www.holistic-online.com/Yoga/hol ... _lotus.htm

These are the ones I do most regularly along with the already mentioned buttocks stretch.

ptaku · Post by **ptaku** » 15 Sep 2005 07:06

Here you have some resources about hip exercises, Matt.

Take Care!

Pawel

mc · Post by mc » 15 Sep 2005 07:33

thanks, everyone

the lunge stretch looks like the thing I need... I haven't tried that yet.

ptaku · Post by **ptaku** » 15 Sep 2005 10:54

Oh shit... I forgott to paste link in my previous post... I'm fuckin` idiot

here you have, Matt: http://www.exrx.net/Lists/ExList/HipsWt.html