Saturday, February 25, 2012

Hip girdle stretches

I promised in my Flexibility vs. Mobility post that I would be sharing some stretching sequences for the hips. It's taken a while, but it's finally here.
The intention is that with this group of stretches, you should be able to address all the major movers of the hips - particularly ones you are likely to use in your workouts.  So, pick whatever feels most restricted to you, and focus on that.  BUT, don't ignore the rest - we must aim for balance.
If you have watched Mario's Hip Mobility Sequence, you will recognize some of these.  The difference is that we ARE going for flexibility when we are using these postures for a stretch, so that means hanging out in them for 30 seconds, and even repeating if you can manage the time to spend on your one-and-only, irreplaceable body.
Most of these stretches will address multiple muscles, but I've decided to refer to them pretty much by their primarily targeted muscles.
Below is a list of the stretches, the times they appear in the video and what movements they are likely to be good recovery from:
0:00 - Psoas & hip flexors - recovery from any time your hips are in flexion (including sitting).
1:04 - Adductors and hamstrings - recovery from squats, sled pulls, or anything that calls for driving with the legs.
1:56 - External rotators / glutes  IT band - recovery from every and anything (these muscles serve so many purposes in different situations that it's pointless to narrow it down too much).
3:05 - Rotators / adductors - recovery from squats & forceful driving with the legs
4:39, 5:35 & 6:28 - Quads 1, 2 & 3 (different options for different depths of stretch) - Squats, wall balls, running, sitting at your desk
7:43 - Obliques / Lower lumbar muscles - deadlifts, running, weighted squats.