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Posted: 1/27/2017 6:45:38 PM EDT
Finally getting back to working out again.
I have been hitting up the concept 2 rower and am going to be getting back to kettlbell, trx trainer and pullups in the next month. Problem - My hip flexors as well as my hamstrings are getting tighter as I get older 
What to you guys do for them? I have been trying to stretch them everyday (~2-3 minutes at a time 4-5 times a day) for the past month and I am not seeing any improvement. I have been toying with the idea of yoga but I tried to do the DD pose for hamstrings and I look like I am trying to bear crawl 
So give me some of your best advice. |
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Posted: 1/27/2017 7:45:17 PM EDT
[#1]
Lay flat on back, legs up in the air as though you are trying to hold up the ceiling with your feet. Hold there, sometimes bring toes down towards you for better stretch.
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Posted: 1/27/2017 7:53:25 PM EDT
[#2]
Rather than stretching, get blood flowing to the areas. Air squats, good mornings, etc. Stretching can be counter productive in some situations. I think of stretching as a way to maintain mobility and blood flow as a way of dealing with pain.
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Posted: 1/27/2017 8:22:26 PM EDT
[#3]
moar squats
also stretching cold muscles is no bueno |
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Posted: 1/27/2017 9:46:03 PM EDT
[#4]
Quote HistoryQuoted:
moar squats also stretching cold muscles is no bueno Bingo |
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Posted: 1/27/2017 10:17:06 PM EDT
[#5]
 The Ultimate Guide To Hip Impingement For Powerlifters & Weightlifters ft. Shane Dowd |
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Posted: 1/27/2017 10:28:01 PM EDT
[#6]
Quote HistoryQuoted:
Bingo Quote HistoryQuoted:
Quoted:
moar squats also stretching cold muscles is no bueno Bingo Ok I understand that stretching cold muscles isn't good but other than warming up my body what else will air squats do for my hip flexor and hamstring tightness? |
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Posted: 1/27/2017 10:51:53 PM EDT
[#7]
Quote HistoryQuoted:
Ok I understand that stretching cold muscles isn't good but other than warming up my body what else will air squats do for my hip flexor and hamstring tightness? Stretch them
It will also make them stronger/longer and more flexible I would also do more weight than just air squats. |
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Posted: 1/27/2017 10:52:19 PM EDT
[#8]
Also look at your core (abs/glutes) strength. Maybe good, but may need some work.
Try planks and glute raises/hip bridges. |
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Posted: 1/27/2017 11:18:40 PM EDT
[#9]
Quote HistoryQuoted:
Ok I understand that stretching cold muscles isn't good but other than warming up my body what else will air squats do for my hip flexor and hamstring tightness? Appropriate username 
I've done a lot of yoga but now I just use some bands. Stretching is a moving target in my mind. what works for you now won't work in 6 months or it really wasn't working for you at the start. When I started lifting I did a lot of yoga, there's some yoga for weight lifters videos on Youtube that work really well. then I signed up for RomWod for a while and it worked really well, but I got out of the habit and quit. What I'm doing now it not something that would have worked when I was starting, so I'd really suggest you get cracking on the yoga until you get enough mobility to make intelligent changes. |
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Posted: 1/27/2017 11:34:04 PM EDT
[#10]
Easy to go to a Physical therapist one time and your GTG.
This is what they told me . Go to Home Depot and buy a 1" thick Nylon rope 12' Long sit on the floor carpeted place rope over the ball of foot with tennis shoes on . Lock your knee down , Back straight Pull back on the rope pulling toes back with one hand and lean forward to touch toes on that one you are pulling back on .in a static hold for 30 sec Switch leg and do the same . You can also raise the one leg locked while doing same maneuver . For hip flexors and or Tband s on the side of leg . Get a firm foam roller 3or 4 " wide . lay on floor and roll the hip flexors out on the roller Same with the I-T Bands on the side of your leg . if ou can do this once to twice e a day your GTG! |
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Posted: 1/27/2017 11:52:31 PM EDT
[#11]
Train your ass hard!
Seriously. Bird dogs Hip circles Super man's Hip thrusts/glute bridge Squats Dead lifts Lunges |
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Posted: 1/28/2017 12:17:58 AM EDT
[#12]
Stretch before your workout, then stretch after as well.
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Posted: 1/28/2017 12:49:43 AM EDT
[#13]
Quote HistoryQuoted:
Stretch before your workout, then stretch after as well. Before, not so much. Better to just do some warmup exercises before. |
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Posted: 1/28/2017 2:14:55 AM EDT
[#14]
Quote HistoryQuoted:
Stretch them
It will also make them stronger/longer and more flexible I would also do more weight than just air squats. Yeah when I suggested air squats it was just as an activity (daily or a few times a day) to get blood flowing. Obviously you should be doing more weight on squat day. |
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Posted: 1/28/2017 2:43:42 AM EDT
[#15]
Raise your hand if you can touch your toes.
Fuck'n "stretching" is really a hot button thing (maybe it's just me), I think it's just an American stigma for some reason. Maybe it's impatience, our need to just get to it. Sure, go find that study that said it reduces athletic output. Sure it does, temporarily. As in minutes. Then go look at any successful international weightlifting program, yes, the drugs keep them lifting big, but the recovery methods keep them healthy. What do they do before and after a session? Or maybe it's just the definition. Stretching vs. mobility. Or is it static stretching vs. ballistic? |
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Posted: 1/28/2017 4:08:35 AM EDT
[#16]
Work on hip mobility (shinbox drill, yoga for hips, spiderman stretch, and others).
Dont think of it as necessarily your hamstrings or hip flexors. They might be tight because they are protecting something else. That was my issue - tight flexors and hamstrings because my hips were arthritic. Hip resurfacing fixed me all up. |
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Posted: 1/28/2017 4:54:59 PM EDT
[#17]
Quote HistoryQuoted:
Work on hip mobility (shinbox drill, yoga for hips, spiderman stretch, and others). Dont think of it as necessarily your hamstrings or hip flexors. They might be tight because they are protecting something else. That was my issue - tight flexors and hamstrings because my hips were arthritic. Hip resurfacing fixed me all up. Good point I will get back to doing shinbox drills. I am wondering what effect the kettlebell swing will have on them. I want to work up to the 10,000kb swing challenge but I wanted to get the hip/hams back into mobility shape. I thought maybe working some KB windmills and TGU's into the routine also. P.S I have noticed even my calves are getting tight from rowing - going to need to stretch them out also |
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Posted: 1/28/2017 4:55:41 PM EDT
[#18]
Quote HistoryThanks for the Video I like a lot of his stretches - bookmarked to watch again 
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Posted: 1/28/2017 4:56:47 PM EDT
[#19]
Quote HistoryQuoted:
Easy to go to a Physical therapist one time and your GTG. This is what they told me . Go to Home Depot and buy a 1" thick Nylon rope 12' Long sit on the floor carpeted place rope over the ball of foot with tennis shoes on . Lock your knee down , Back straight Pull back on the rope pulling toes back with one hand and lean forward to touch toes on that one you are pulling back on .in a static hold for 30 sec Switch leg and do the same . You can also raise the one leg locked while doing same maneuver . For hip flexors and or Tband s on the side of leg . Get a firm foam roller 3or 4 " wide . lay on floor and roll the hip flexors out on the roller Same with the I-T Bands on the side of your leg . if ou can do this once to twice e a day your GTG! Sad thing is I have 2 foam rollers floating around here somewhere - won them at work - never really used them, do they work well? If so which youtube vids do you suggest? |
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Posted: 1/28/2017 4:58:23 PM EDT
[#20]
Quote HistoryQuoted:
Train your ass hard! Seriously. Bird dogs Hip circles Super man's Hip thrusts/glute bridge Squats Dead lifts Lunges Guy I work with pulled his groin tendon (supposedly runs near your hip flexor?) running and he as been doing glute bridges for his therapy - never thought about it but will give it a shot |
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Posted: 1/29/2017 1:36:59 PM EDT
[#21]
Warm ups prior, stretch after.
Add in single leg deadlift and definitely good mornings! |
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Posted: 1/30/2017 12:40:41 PM EDT
[#22]
Look up Joe DeFranco's Limber 11, a warm-up/stretching routine focused on glutes and lower back.
I do it before any squat, deadlift, oly or running workout. |
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Posted: 1/31/2017 1:00:52 AM EDT
[#23]
Quote HistoryQuoted:
Look up Joe DeFranco's Limber 11, a warm-up/stretching routine focused on glutes and lower back. I do it before any squat, deadlift, oly or running workout. Been doing the limber 11 tonight. The ball on the glutes is killing me 
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Posted: 1/31/2017 8:00:00 PM EDT
[#24]
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