Here is the video demonstrating the 3 Hip Stretches from Mark Finch & Associates.
Do these stretches regularly. Become so familiar with them that eventually you won’t need to watch the video but will have the images firmly planted in your memory and body.
I try to do these stretches before bed each night but I am consistent with always doing them after each workout.
Since I saw this video when you posted it I started to do these stretches almost daily. Well like two weeks ago, in the second stretch I could do a full twist (knees to one side touching the floor, open arms in full contact with the floor). Thanks for what you do and the inspiration
I love these 3 hip stretches too. I have been doing them consistently since I posted it. I try to never miss a day. I do them just before bed. I do two additional stretches just before but haven’t had a chance to piece together a video…one of these days!
What if you don’t have that much flexibility?
Make modifications. For example, if it is too difficult to do these stretches sitting or lying down on the floor, you can try to make modifications while sitting on a chair (for the seated stretch). I will add this to my list of videos to make…I will make a video to demonstrate modifications of these same stretches so that you can work towards doing them. It might be a while before I get around to doing it but I will try to upload it before winter.
I still have inflexibility issues due to stiffness of the hip and can’t seem to even get started. Are there other stretches that might be beneficial?
Definitely, Tracy. I have been remiss in putting together a video for your type of situation. It is on my to do list! But in the meantime, any kind of moderate movement would be beneficial.The body needs to move but not too much. Kind of like Michael Pollen’s saying: “Eat Food, but not too much. Mostly Plants.”
Move your body, but not just for the sake of moving. Move with the intention of learning how your body is moving with an emphasis on really understanding biomechanics. As you move your femur and come across stiffness, analyze specifically where this stiffness is coming from. We have to understand the WHY? before we can correct it.
So, even if you feel as though you can’t even get started, that is actually a great place to begin. Begin where you can. Do you hips feel tight even sitting upright on your sit bones on a chair? If so, start with that. Work on sitting, squaring off your hips, become familir with your sit bones. Align your ribcage over your hips etc. plant your feet on the floor. Become aware of all the joints in your body and how they participate in active sitting.
That’s all I’ve got for you today.
Due to all-over hypermobility, my hips are pretty ‘loose’. I try to tighten it through training in order to prevent pain or even injuries from instability of the joints. Should I skip stretching exercises like these or are they important for me too? To a certain extend I am afraid to undo the efforts of tightening and strengthening with it.
Ironic timing, I have been thinking a lot about how people tend to avoid stretching, mistakenly thinking that the stretching will undo the ‘strengthening’. Rather the stretching, if done methodically, should support a balanced joint. This would be my answer off the top of my head. BUT, I would advise you to see a professional RMT, physio for guidance specific to your situation. Just as choosing appropriate strengthening exercises can either contribute to or make worse your hyper-mobility so can choosing and applying the appropriate stretches.
I have left a message with my RMT to hear her view. I will post her comment for you when it arrives. We’ll get to the bottom of it!
Below is what Alison Coolican http://markfinch.ca/alisoncoolican.html, RMT had to say:
“It’s a tough one to answer without seeing the person. I would want to answer these questions to start: Is she loose all over or just in the hips? Is there an area of tightness that is compensating for the hyper mobility? Is there an underlying injury or history of injury?
I think you are on the right track with your answer though. Your reader may benefit from a balanced stretching routine that addresses all major areas and incorporates a dynamic element, similar to what yoga and pilates teach.”
Hope this helps!