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Thread: hip mobility concern

  1. #1
    Hungry like the wolf. Dgro's Avatar
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    hip mobility concern

    i'm trying to improve it. in addition to static stretches, i recently started doing "Joe D's Agile Eight"

    http://www.defrancostraining.com/ask..._08-10-03.html

    one of the drills, rollover into "V" sits, is causing me pain.

    for visual reference, it's the first drill in this video:

    http://www.youtube.com/watch?v=tiA0-IatUrY

    when i throw out my legs while rolling forward, my hip joints pop like crazy. it kinda feels like there's little rocks in the hip joint and the bone is grinding on them as it rotates. anyways, it hurts kinda bad (and it stays with me as a dull ache for a few hours), i guess i'm wondering if it's something that will go away if i continue stretching, or if it's a problem that i shouldn't mess with. i had a similar experience with side lunges a while back, and the popping went away after a few weeks of doing them, but then it was never near as severe as it is with this stretch. for the record, i've been doing the agile eight for about a week and i wasn't really worried about it until today cuz the pain has been progressively getting worse.

    whacha think?
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  2. #2
    Westside Bencher Travis Bell's Avatar
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    If you keep up with the agile 8 and be consistent with it, your hip mobility will really increase


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  3. #3
    Senior Member Sensei's Avatar
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    A v-sit stretch is important. The roll-over portion - not so much. The load on a rounded lumbar probably isn't too bad, but when you're doing stretches and mobility work, it's something to be mindful of (and avoid doing excessively).

    Stretching and mobility work, just like anything else, should be progressive. Pain is not a good sign that things are improving.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  4. #4
    Hungry like the wolf. Dgro's Avatar
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    ok, thanks guys. i was probably being to "aggressive" with the movement; will adjust accordingly.
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  5. #5
    Wannabebig Member
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    "The Only Three Stretches You Need"

    http://www.wannabebig.com/forums/sho...r-Mini-Article

    The seated 90/90. I don't keep my chest up, I lean forward. I can't say enough how much this has helped my hip mobility and it's only been 2 days since I found this stretch:

    http://www.drbackman.com/piriformis-muscle-stretch.htm

    http://sportsmedicine.about.com/od/f...formis_str.htm

    http://www.thestretchinghandbook.com...s-syndrome.php
    Last edited by IronRanger; 04-02-2010 at 06:08 PM. Reason: Forgot to add something

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