Hip flexibility/mobility!

[Nikki Young]

Hey,

Over the last few days i've really noticed my hips becoming really tight and stiff. I was REALLY hurting after catching a bus to Sydney (3.5hrs) one day then back home again the next (RATM!!!), VERY un-comfortable.. for those of you with long legs you know my pain.. Also i have been working on the computer more than normal so have been sitting a lot, and i've really noticed my hip flexors becoming very tight when i stand up and start moving around.

I now have started to be able to pop my hips :( which i know is bad because now they pop all the time when i leave my foot pointed out and turn my torso the other way. It's like i'm falling apart.. But it loosens it up for a second or so.

Anyway, anyone know some really awesome hip mobility and stretches i can do?? I've been doing hip flexor stretches a lot but they don't seem to be helping as much.. leg swings, torso twists, windmills, etc i do everyday too.

Any help is appreciated!

[Steven Low]

Working all 3 splits are good. :) Painful.. but good.

[Allen Yeh]

-Are you squeezing the glute of your rear leg when stretching you hip flexors in the lunge position?
-Familiar with the foot mobility drills? I realize you are talking about your hips but I've found that doing all 6 drills will help with my hips as well.
-Lateral lunges/squats
-Leg swings - you're doing these side to side as well as forward and backward?
-rotational squats

What other strethces have you been doing?

[Garrett Smith]

Allen's absolutely right on about foot & ankle mobility drills helping with general hip flexibility...that's a primo place to start!

[Nikki Young]

Thanks guys, i'll start doing lots of foot mobility drills. I'll also start rolling my feet on a tennis ball when i sit at the computer :)

Allen, i didn't know that about the lunge stretch, i'll make sure i ssqueeze my glute when i stretch my hip flexor next time.

Have been doing leg swings too but will start doing them more often. Generally my warm-up is joint mobility/warm-up of exercises, then i'll do a workout, then i'll cool down with joint mobility and finish with static stretches. In regards to stretches for my legs i'll do quad stretch (kneeling in the lunge position and grabbing my foot on my back leg), hip flexor, about 3 different hamstring stretches, calf (off a step), piraformus, glutes (seated, leg crossed over), and low back (although i never feel this stretching, it just cracks my back).

Thanks again!

[Greg Davis]

any links to the six ankle mobility drills you speak of?

[Mike ODonnell]

Do lunges barefoot in a rotational movement...like going around a clock...hitting all rotations and angles.

Remember to activate your glutes and hamstrings in the decelleration of the lunge (coming down).

I'd also keep a stick overhead for all the movements to focus on spinal vertical alignment.

[Garrett Smith]

Foot drills (http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf)

IMO, and in my own mobility practice, I don't put shoes on for the last one. All are done barefoot (or in socks).

[Mike ODonnell]

Hell....playing Guitar Hero bare feet is a great ankle workout! Well assuming you add all the David Lee Roth jumps too.....