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Thank you again for your replies guys.
I will take it all on board and keep it going within it’s limits.
I should mention that i feel a lot more relief with posterior distraction mobs for the capsule. But I guess this doesn’t mean rule out the couch stretch?
– May I ask that is it important after the couch stretch for so long (several minutes) or even with a band … Should I always do the posterior distraction mob after to glide and reset the head to the back of the socket?
Thanks for the reply guys.
The link you posted David is the same link I posted and I feel that its a great mob. So I will keep doing that. How often should I do it, like everyday?
I understand what your saying so I will keep it going. I have been smashing on area itself and surrounding tissues regularly for a while using the supernova and a hockey ball. However, I think my approach is all wrong, as I have been smashing / rolling on itself, like a quick 2minutes post workout here and there but the majority of the time I’ve been doing it at night on the floor watching TV. Is there a better method than just rolling? Should I been doing anything else alongside like a dynamic move fore activation, or stretching or distraction before or after?
Smashing the area provides me with temporally relief from tension and stiffness. But I don’t really think it helps with any increase in ROM and I still experience a cramping feeling but like you said it’s getting used to that new range with it being pissed off.
I’m looking for videos in pro daily rx for this hip issue but it’s very hard to search.
In that pancake split in the daily rx you mentioned .. I experience pain on the outside of thigh in the socket area and outside tightness at the knee insertion of the groin.
I’ externally rotate my femurs and try to tilt the pelvis forward but I can’t feel that stretch in the right place.
I used to do this split in Thai boxing around 6 to 8 years ago which I gave up, I’m 26 now.
Old thread, but how is this issue for you now Michael?
http://www.mobilitywod.com/2011/09/episode-321-programming-for-mobility/
Programming for yourself
assign priorities
highest – ideas you are always working on, like anterior hip
next priority may be t-spine
if time is available focus one more problem
Programming for groups
context specific – make it about a movement
every day – 10 -15 minutes every day
focus on 3 things, not more
minimum dose – 2 minutes
if it feels sketchy- try something else, reposition
Test -> Re-Test