Stretching Questions

One important thing is to never forget "both sides" of the joints, etc. In the long run it is not enough to simply stretch the inner thigh, for example and totally neglect the other, outer side of the hip joint. Actually, while I think of it…the hip is a rather complex joint and needs a proper all around approach.

And the hip is connected to the knees and then you should pay attention to the lower back and the abdominal area as well, since no joint does exist in isolation.

I think this is why I am where I am. As a weekend warrior I don't stretch and warm up enough. And as a goalie in hockey I always concentrated on the inner thigh stretch for spreading out in the splits and never stretched my outer hip for 20+ years. Now having to catch up as this becomes my main problem.

Yoga isn't just about the poses. It's also about getting in deep with the rhythm and breath. It's one thing to hold a pose. It's another to transition in and out of that pose smoothly, in time with your breath, and nail the pose just right. Tying your proprioception to breath is really valuable for riding.

Tensor fasciae latae (TFL)? You could try rolling or look up TFL stretches. See if that hits the spot.

Timely Thread!
I'm sufferig from TFL pain but have been doing IT band stretches along with my regular yoga sessions in an infra red sauna.

NSMB to the rescue.

TFL pain sucks…I can ride, but hiking or walking activates the pain and then I can barely walk (such a gimp)

I've been waiting for this product to come back in stock. It looks like it will be far superior to a foam roller (of which I have many).

http://www.roguefitness.com/mobilitywod-super-nova.php

Rolling as suggested by other people seems to be a very effective way to loosen the hips again. Like the deathstar looking ball thing above, I have one of these.

http://shop.sklz.com/warm-uprecovery/accupoint-/invt/apdacp0102

works well. i got one at sport check. a tennis ball doesn't do as well since they are too soft to provide enough support. work around the hip joint.

i also do this routine for yoga … http://www.bikeyoga.com/bike-yoga-products/books/

ryan leach had input into this book. targeted yoga for cyclists.

You can't go wrong with the multitude of YouTube yogi. (Seriously)

Hip stretch yoga.

https://www.youtube.com/watch?v=ris6v44EXP0

If anything, check out 9:00. Unreal

Rolling as suggested by other people seems to be a very effective way to loosen the hips again. Like the deathstar looking ball thing above, I have one of these.

http://shop.sklz.com/warm-uprecovery/accupoint-/invt/apdacp0102

works well. i got one at sport check. a tennis ball doesn't do as well since they are too soft to provide enough support. work around the hip joint.

i also do this routine for yoga … http://www.bikeyoga.com/bike-yoga-products/books/

ryan leach had input into this book. targeted yoga for cyclists.

This rolling has really helped a lot, thanks guys. Just have to figure out how to do the inner thigh and groin rolling without looking like an idiot humping the gym floor. Have a gift certificate to a Yoga studio from Christmas, now just have to free up some time to go.

If anyone mocks you at the gym for stretching or foam rolling you can loudly call them an idiot.

If anyone mocks you at the gym for stretching or foam rolling you can loudly call them an idiot.

Nobody has, just feels very awkward. Do like the rollers though, bought one for home.

I can only imagine what people think of me when I do spider-man walks with a reach-for-the-sky thoracic movement.

But shit works, yo.

deadlifts, posterior chain exercises. Many "hip flexibility" issues are due to muscle imbalances. Weak hamstrings/glutes forces the quads to tighten up to compensate. I haven't stretched for years, but have focused the last three years on balanced exercises with full range of motion and I have never been more flexible.

the most important post in this thread seems to have gone largely unnoticed so i felt it important to give it a bump.

I would like to start doing these. 2 questions, after watching several Youtube videos it seems like you really need somebody in the know to watch your form for a while to make sure your getting it right (is this so or can you just wing it on your own)? Also the gym I work out at the most does not have a bar, is there a variation with dumbbells that can work?

I embedded a video that I thought was the best at teaching the motion an what to look for, would you agree?

https://www.youtube.com/watch?v=tFnwEsqJABU

http://www.youtube.com/watch?feature=player_detailpage[HTML_REMOVED]v=tFnwEsqJABU
if embed doesn't work.

Is doing a stiff legged deadlift going to have the same result as a deadlift?