Stretching hips

[davidp]

What is the best way to stretch the hips? Not the front but the side? My hips are so tight even sitting cross legged is like doing a stretch. I try a couple of stretches which have improved it but what about using a contration-relax stretch for the area?

I've read and watched the book a few times. I do the stretches for the side split but the progress is very slow. I'm talking like years. Whereas results are supposed to be fast accordling to the material. My adductors (inner groin) is really tight once I get to my farthest position when stretching. Seems to be a point where it just won't go any further. This is still like half a metre from getting to the floor. Maybe not everyone can do the splits yet I can do the split test ok, though my hips are a little tight if I rotate my foot over to do the test as though I would if flat on the floor. I'm much more flexible with feet point up (ie the stretch is on the hamstrings rather than groin) I don't think moving my hips forward etc is preventing the split.

It's made out it's easy to do splits etc but why is it taking so long?

David

[dragon]

What is the best way to stretch the hips? Not the front but the side? My hips are so tight even sitting cross legged is like doing a stretch. I try a couple of stretches which have improved it but what about using a contration-relax stretch for the area?

If you have the 4th edition of Stretching Scientifically the isometric stretches for the outer thigh/hip are on page 66.Relaxed stretches for the same area ae on page 83.

My adductors (inner groin) is really tight once I get to my farthest position when stretching. Seems to be a point where it just won't go any further.

This sounds like a strength issue.Another indication can be improving your max split but the starting position remains the same.

I'm much more flexible with feet point up (ie the stretch is on the hamstrings rather than groin)

If this position is more comfortable,go with it.I prefer the toes up split too.


Dragon.

[Pu-key]

So basically strength keeps for improved position?
My adductors are weak. Yesterday at the end of my Taekwondo lesson, I did the stretches for the side split, the one where you try and pinch the floor and about half an hour later at home, I tried to do that stretch again but my muscles were sore and I could only stretch to the position where I'm currently at, which isn't very far. That must mean I have weak inner thighs?

I also have a question for stregthening those muscles. Can you get one of those exercise balls and put it between your knees then squeeze the ball. It should strengthen your inner thighs?

[davidp]

I had the book and I think someone borrowed it and never returned it so I got the video instead. I don't really remember seeing a good example in it though.

Well I'm confused if it's a strength issue as I've done weights for a long time. I've squatted twice what I weigh but you are correct. My starting position stays the same, ie how far I can easily move them apart but once I use my weight to push'em apart (ie pinch the fall) I can get much further down.

But I need the flexibility through the abductors as well rather than just use the toes up. ie side kicks really need that stretch.

What is the best way to stretch the hips? Not the front but the side? My hips are so tight even sitting cross legged is like doing a stretch. I try a couple of stretches which have improved it but what about using a contration-relax stretch for the area?

If you have the 4th edition of Stretching Scientifically the isometric stretches for the outer thigh/hip are on page 66.Relaxed stretches for the same area ae on page 83.

My adductors (inner groin) is really tight once I get to my farthest position when stretching. Seems to be a point where it just won't go any further.

This sounds like a strength issue.Another indication can be improving your max split but the starting position remains the same.

I'm much more flexible with feet point up (ie the stretch is on the hamstrings rather than groin)

If this position is more comfortable,go with it.I prefer the toes up split too.


Dragon.

[dragon]

I did the stretches for the side split, the one where you try and pinch the floor and about half an hour later at home

I would do all your isometrics in one hit rather than leaving a gap in between.The warming up/cooling down/warming up/etc can make you ache

I also have a question for stregthening those muscles. Can you get one of those exercise balls and put it between your knees then squeeze the ball. It should strengthen your inner thighs?

It will strengthen your inner thighs but not through a full range of motion.

Dragon.

[dragon]

Well I'm confused if it's a strength issue as I've done weights for a long time. I've squatted twice what I weigh

The strongest powerlifter on earth could still have problems with leg strength for isometrics as it's a ROM they aren't accustomed to.You may find adductor flies beneficial.

But I need the flexibility through the abductors as well rather than just use the toes up. ie side kicks really need that stretch.

I can't see how abductor flexibility will help you perform the splits as when the adductors stretch,the abductors will contract.

Dragon.

[davidp]

The strongest powerlifter on earth could still have problems with leg strength for isometrics as it's a ROM they aren't accustomed to.You may find adductor flies beneficial.

Maybe I'll give the flies ago.

I can't see how abductor flexibility will help you perform the splits as when the adductors stretch,the abductors will contract.

Well if it's not the muslces on the inner part of the leg you are stretching/contracting when you do the pinch the fall exercise as you move the legs out as you split then why would a feel tight there?

David

[Pu-key]

I was thinking about getting ankle weights for adductor flys, but the only ones i found on ebay were 0.5Kg each. Is that enough to develop strength for the splits?

[DanBor]

I have a practical solution for flies: all you need is a dumbells with removable weights. I've done flies that way, just tie some weights around your ankles and you don't have to worry about boots.
And 0.5 kg are not enough for splits. I've done flies with around 6 kg on each leg.

[dragon]

Well if it's not the muslces on the inner part of the leg you are stretching/contracting when you do the pinch the fall exercise as you move the legs out as you split then why would a feel tight there?

It is the muscles of the inner thigh you are stretching.They are the adductors,not the abductors.

Dragon.

[Pu-key]

I also have a question for stregthening those muscles. Can you get one of those exercise balls and put it between your knees then squeeze the ball. It should strengthen your inner thighs?

It will strengthen your inner thighs but not through a full range of motion.

Dragon.[/quote]

What do you mean by full range of motion?

[dragon]

The maximum distance that your legs(in this case) will travel.

For example,the adductor flies start with your feet together and you open your legs as wide as comfortable-this is a full range of motion.
The isometric side split requires you to tense your adductors at the widest(or close to it) stretch-full range of motion.
If you squeeze a ball between your thighs,your legs won't be at their widest point(unless it's a huge ball you're using!) and your legs won't be moving much either.

Dragon.

[Pu-key]

How long would it take to develop enough strength for the splits if you did strength exercises every day, which I might start and do, just adductors flys. And for developing strength for the splits, do you always need to use weights. Im thinking about doing 1x200 adductor flys, the endurance way, and I'm sure you don't need weights for endurance.

[wynnema]

How long would it take to develop enough strength for the splits if you did strength exercises every day, which I might start and do, just adductors flys. And for developing strength for the splits, do you always need to use weights. Im thinking about doing 1x200 adductor flys, the endurance way, and I'm sure you don't need weights for endurance.

your asking how much strength you would need for the splits then you tell us you are going to edurance exercises. That doesnt make sense.

Also you cant do strength exercises everyday.

Have you actually read stretching scientifically or secrets of stretching.

[dragon]

How long would it take to develop enough strength for the splits if you did strength exercises every day, which I might start and do, just adductors flys. And for developing strength for the splits, do you always need to use weights. Im thinking about doing 1x200 adductor flys, the endurance way, and I'm sure you don't need weights for endurance.

Strength training everyday is not recommended.As for the strength/endurance-Doing 200 reps is still a strength exercise(dynamic strength) used for strengthening the connective tissues.Whether you need weight depends on how easy or hard you find doing 200 reps of adductor flies.Some people may struggle to get through 200 reps with no extra resistance,so they have no need to add weight(yet).

How long it takes is down to you and how well you respond to strength training.Everyone is different.

Dragon.