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- This topic has 3 replies, 2 voices, and was last updated 7 years, 2 months ago by SEBASTIEN DEXTRAZE.
07/08/2014 at 2:22 am #71021SEBASTIEN DEXTRAZEParticipant
I have limited range of motion in my hips. When I extend either leg sideways, or outwards, I don’t get far before I get pain in the outside of my hip, round about where the femur goes in. For example when trying to do side splits or a Muay Thai kick. I have been working on flexibility in the hip area for sometime now. Groin/adductors still a little tight but increased flexibility is not improving this issue.
Can anyone offer any suggestions?
07/08/2014 at 11:06 am #74926Anonymous
Sounds like you need to set your hip to the back of the socket.
Other aspects to work on.
Episode 132: You’ve got to fix your abduction
Episode 14: Celebrity Goat Death Match: Chris Spealer
07/08/2014 at 11:46 am #74927Nathan RicherParticipant
It sounds like to me that banded distraction mobs may be good for you as the joint may be tight up in the socket, and getting the tissues to relax and let the joint move would be a good thing.try the banded distraction mobs shown here.if you have Becoming a Supple Leopard, try these:hip capsule external rotation and internal rotation with banded distractionsingle leg flexion on box and on ground with banded distractionalso do you know the ballerina stretch on a high surface? do that, but loop a band around the upper leg and step on the other end of the band with the down leg to give distraction tension downward, as you execute the ballerina stretch.
07/10/2014 at 5:42 am #74939SEBASTIEN DEXTRAZEParticipant
Thanks for these guys. I have tried a few of the banded distractions and it kinda feels right! With the band I can get into positions with no pain that would normally cause pain – the ballerina stretch for example. I will continue to work on these over the next few days.
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