Serious Hip Inflexibility

[iMagnusX]

I have a very inflexible right hip, from what I believe to be lack of proper rehab after a broken leg when I was 3. In any case, I have extreme difficulty performing this stretch: http://stronglifts.com/the-only-6-stati ... really-do/
(The 90/90 Stretch). My leg pops up to more like 45 degrees. It also feels like my leg is too tight to loosen up in a butterfly stretch. In a pigeon pose, I mostly stretch my ankle and not my hip.

I mostly think this is due to an inflexible internal rotator. What is the most effective stretch for my condition?

[elskbrev]

I have similar inflexibility with the 90/90 and butterfly stretches. I also find it difficult to sit with legs criss cross in front.
I believe the problem is primarily due to tight Hip Adductors. Tight hip flexors or hamstrings can be contributing factors. You need to stretch ALL the thigh and seat muscles.

The following page lists several good exercises to stretch and strengthen Hip Adductors: http://www.exrx.net/Lists/ExList/ThighWt.html. Look around and you will find the other exercises you need there, also.

Whenever possible, look for ways to strengthen and stretch in the same exercise. You will make faster, and more useful progress.

Best regards,
Cindy

[elskbrev]

p.s. Try some of these hip articulations: http://www.exrx.net/Articulations/Hip.html#anchor845621. Include "good mornings" in your routine. Note that when doing the butterfly stretch, the glutes can be stretched.

[Thomas Kurz]

I have a very inflexible right hip, from what I believe to be lack of proper rehab after a broken leg when I was 3. In any case, I have extreme difficulty performing this stretch: http://stronglifts.com/the-only-6-stati ... really-do/
(The 90/90 Stretch). My leg pops up to more like 45 degrees. It also feels like my leg is too tight to loosen up in a butterfly stretch. In a pigeon pose, I mostly stretch my ankle and not my hip.

I mostly think this is due to an inflexible internal rotator. What is the most effective stretch for my condition?

The most direct way to increase your ROM in 90/90 stretch is to do isometric stretches or lift weights in this position. Put resistance (e.g., a sandbag) on your inner thigh, close to the knee, and alternately lift it tensing your inner thigh muscles and then lower it relaxing the muscles and letting the weight stretch them. You can do that with two sandbags in the butterfly stretch (keep your hands behind you, on the floor as shown on page 82 in Stretching Scientifically).

A less direct way to increase that ROM is to do deep squats, such as the nose-and-toes-to-the-wall squat. Stay in the deepest squat position for a couple breathing cycles. On inhalation extend your spine up (while hips stay low), on exhalation sink your hips further down. Do these deep squats with feet pointing straight forward and with feet pointing out (splayed). Make sure your form is correct--neutral spine, focus on the stretched muscles, weight selected for max ROM, not for max strength.

Do both these exercises (the loaded 90/90 or butterfly and the deep squat) and tell me how long it took you to see results in the 90/90 stretch.

BTW, elskbrev advice will help too because adductors are limiting ROM in that stretch.

[iMagnusX]

Nose-and-toes is a bit difficult for me, but if I hold my arms out I hold the bottom of a deep squat fine. Should I start with kettlebell front squats? Also, I suppose the 90/90 stretch you describe would be isometric, so I suppose I could do it every other day, while the breathing deep squat could be everyday?

Thanks for the advice!