Originally Posted by Garrett Smith
More stretching may not be what you need, strengthening could be just the ticket (particularly strengthening that involves some degree of stretching as well). Credit to Mr. DVS for exposing me to this approach.
I got it from Pavel, as soon I read it..(maybe in relax into stretch or PL USA article) i grokked it right away..it's my go to move for tight stuff, trick is of course, not to overwhelm the muscle with load and work on strengthening in the higher rep ranges, gradually increasing ROM...for my hamstrings this meant gobs of sets of 20 with just one plates on rdl's...i think this same sort of effect could be why lite KB swings "work" for loosening hams.
Here's a drill a SHW Pl taught me this weekend for the hip flexors..
get a low box like (11") and put it against a wall. take a really wide stance over the box with your back to the wall (think sumo DL wide...I mean really really wide) gradually try to sit back and down with your torso as near to vertical as possible...if your an office drone like me, you'll not make it very far before falling either forward or back (thus the box against the wall) when this happens, just check yourself, reset and gradually work it down again. you'll look like a bobbing idiot but just keep feeling your way down to the box.
don't be fooled that this sounds too PL centric or not specific nuff to some OL esoterica. your never going to squat like this in real life and that's ok.
I did this for about 15 min on sat. and never actually got my ass on the box. I did 10x3 on front squat right after (really narrow stance by comparison) and was refreshingly stable coming out of the hole, erect torso, good bounce at the bottom etc...
try and see.