Stretching - Hip Flexors

[TheHighlander]

I have been studying Shotokan Karate for almost two years. In that time, I have done a decent job loosening up my hamstrings, calves, shoulders.

For the life of me, I cannot get my hip flexors to loosen up at all. It causes issues when moving in front stance; I tend to lean into any moves because of the tightness, instead of having a straight back and using the hips to initiate the moves.

I do butterfly stretching (with my hands pushing down on my knees throughout) and the standard flexor stretch (one foot in front of body, with opposite leg behind body, kneeing on the ground) at least four sessions a week, but I just am not getting anywhere.

Any other ideas that I can incorporate?

[joesteph]

Did you work out with weights in the past (or still doing so), Highlander? I did squats and then leg presses for twenty years, and while my legs grew in strength, tightness of the quadriceps increased as well.

I haven't done weight-resistance training for several years now, but I know my quads are tighter than if I'd never trained them.

BTW, Welcome to Karate Forums.

[TheHighlander]

Thanks for the welcome!

I quit working out with weights about 8 months ago - after about 10 years of off-and-on weight training. Getting up in years, I could feel it really hinder my flexibility. I have moved on the just bodyweight exercises - pull-up, chin-ups, push-ups, a variety of squats with no weight, etc.

I have never been all that flexible, especially the hamstrings, but surprisingly, they have been pretty responsive to the change in exercise and increase in stretching sessions. Of course, once they loosened up, that's when I really started to realize the issue with the flexors. I guess I just have to be more patient...

[Kuma]

Google the frog stretch. That one really helped me, but it can be a bit too much somedays. Another good one that helped me a lot was to get my legs like I was going to do a butterfly stretch, but then just lay on my back and read a book. Eventually gravity takes its course and it just settles down and you can sometimes feel your hip almost popping into place. Weird, but it works out well.

[DWx]

Frog stretch is a good one. There are variations on the hurdler and reverse-hurdler stretches that are also good for hip flexibility. Instead of leaning towards the straight leg, concentrate on the bent leg, trying to get the leg flat on the floor. You can try to lie down towards it too if you're more flexible.

[bushido_man96]

Using an ab wheel can help stretch them a bit. Also, standing at pulling the leg up behind, you grabbing the ankle, and stretching can help, too.

[akedm]

There are variations on the hurdler and reverse-hurdler stretches that are also good for hip flexibility. Instead of leaning towards the straight leg, concentrate on the bent leg, trying to get the leg flat on the floor. You can try to lie down towards it too if you're more flexible.

Yeow!!! I just tried that one myself and I cant even get both butt cheeks to rest on the floor at the same time. i guess I get myself a nice big book to read too. Anyway, thanks for the posts. You're helping more than one person here.

[bushido_man96]

Speaking of books, here are a few on the subject of stretching:

Ultimate Flexibility: A Complete Guide to Stretching for Martial Artists by Sang H. Kim.

Stretching Scientifically: A Guide to Flexibility Training by Thomas Kurz.

I have the Kim book, and it is informative. I don't have Kurz's book, but I have read some of his material, and I have heard good things about this book.[/url]

[TheHighlander]

My wife began seeing a PT for something just recently, so I had her ask while she was there.

A lot of times, the quad is part of the problem, so to make sure to stretch that with the flexors. Standing up and grabbing your ankle (left-hand, left-foot) and gently pulling back.

Another thing the PT said was to get a tennis ball and massage the area. with the ball on the ground, lay on your stomach, with the ball lined up in the flexor/top of quad and just roll around a little bit.

It definitely felt like it did something afterwards (trigger points?). May want to do it when your alone, though - when you are doing it, it looks a little .... ummm .... peculiar

[akedm]

...just doing my harbor seal impression, honey. Honey?