Weak hip flexors, hamstring&glute

[SadieKate]

So what are your favorite exercises for the opposite problem? Mine are so tight they wake me up at night if I roll onto my back.

I know various methods, but haven't used a foam roller yet. I think I'll try this later today.

http://www.youtube.com/watch?v=q7yrIfPIePI

I've found a ton of really good youtube strength/stretch videos (and an equally large ton o' crappy ones).

[OakLeaf]

Wow, I thought mine were tight.

Some stretches I like (sorry no vid):

Secure a stretchy band around the top of the arch of one foot. Have the other end(s) in one hand. Lie on the side opposite that foot as though you were going to do a side lying quad stretch, and bring the arm holding the band overhead as though you were going to do a French press. Press your hip forward, and keep the knee low, just as if you were stretching the quad (which you are, as well), while keeping tension on the band. Adjust the tension with the hand holding the band (remember to keep the foot dorsiflexed so the band doesn't slip off and smack you).

Simple gravity stretches that you can hold as long as you like:

Lying on your back on a firm surface like a massage table or picnic table, come to the edge so that you can drop one leg off the edge. Keep the other leg straight. Relax.

This one you're on a table again, but you'll need partial support along one side, while leaving enough room that you can completely drop your leg. This time lie on your side with your shoulders, hips and bottom heel aligned with the very edge of the table. Ask a friend to support you so that you can keep your hips and shoulders perpendicular to the table; or use a table with a secure hospital railing; or set up in a wide door if you have one. Drop your top leg behind you. Relax.

[SadieKate]

. . . as though you were going to do a French press.

So I get to do this with a Latte in hand?

[OakLeaf]

So I get to do this with a Latte in hand?

This kind. Without the grunting. Or with it, if you prefer.

Anyway, can you make a latte with a French press, or does it have to be real espresso? Espresso machine press is an overhead press more like the KitchenAid stand mixer press, except more precarious.

[SadieKate]

This kind. Without the grunting. Or with it, if you prefer.

Ah ha! Got it.

What about the Cuisinart Press?

[Wahine]

Here you go Sadie.

http://www.easyvigour.net.nz/fitness...xorstretch.htm

http://www.youtube.com/watch?v=H5uz3DE-FEc

If you have back pain when you lie on your back and straighten your hips you need to be protective of your back. This is best done by having the opposite knee and hip flexed during the stretch. For example, when doing the stretch where you hang your leg off the bed, you should pull the opposite knee into the chest with your arms.

[SadieKate]

Thanks. I like the discussion in the video about pelvic position to make sure you're stretching the correct muscles . . . even though it doesn't involve caffeine.

[sundial]

I've lost flexibility in my hips but I don't know which muscles to target. I can do the splits, but if I'm standing and lift my left foot and place it on the inside of my right thigh--OWWWIIIIEEEE!! What muscle group do I need to work on??

My ortho suggested I do yoga for this problem. I did and I hurt myself and had to lay off for 3 weeks.

Here's a video of what I was doing when I hurt myself. When I reached for my extended right leg with the left leg bent, I hurt my left hip.

http://www.youtube.com/watch?v=rPq8nJh8n20

[Wahine]

I can't really say for sure but you may have strained your adductors. Or you may have pinched your hip flexor tendon. Or you may have strained the hip joint itself or injured the labrum of the hip joint. Hard to say. But if it's taking a long time to heal I would go see a PT (ie it's been more than 4 weeks and is still very sore).

[smilingcat]

To all the PTs here. Please have a good laugh...

I was streching out yesterday morning before my training ride. My glutes and ham strings are super tight and I really don't have enough flexibility there... So I was stretching... And snap my lower back went out.

This time it's really bad. I've been more or less bed ridden since yesterday morning. My back muscle isn't so locked up now so I can sort of tell where the pain is coming from and its not soo good.

I can ran my fingers down from mid-back down and in the small of my back it doesn't feel right. so I started to poke each vertabrae one at a time. I don't know the names of the vertabrae just know that it's there. First one no pain second one no pain... about 3rd maybe upwards of 6 from the bottom I poke and sharp sharp pain with blinding lights. ughhh!!!

I guess I'm going to have to see a doctor. to compensate for the back pain my hip flexors are getting tight. and I can barely stay sitting up for 5 minutes. okay time to go lie down. Maybe this is why this whole season, my back has been feeling really weak... It finally gave out again.

Geeze ruined my fun training ride for monday. Was planning on doing some sets up/down hill. and same for today...

So I wonder how many month this is going to take??? WAHHHAAAAHHHHH!!!!!

smilingcat

[Wahine]

I'm not laughing!! That's not good!

Go see the doc and PT/chiro/osteopath ASAP to get you over this acute pain. Then you need more core strengthening and better ways to stretch so you don't do this again.

[smilingcat]

Well saw a doc finally.

I just have a very very tight hip flexors and I just pulled my back big time. Enough that my spine got twisted more like a huge bump. This caused the ligments which keeps the vertabrae in a "straight" column to be bruised. When I poked at it well its like anytime you poke something seriously bruised. YOUIWEEEE!!!! The nerves he said were pinched from the layers of muscle and not from a disc. Discs are fine... well glad to know that

He asked if I wanted any prescription strength muscle relaxant. I declined. I hate the out of control fog feeling. I rather put up with the pain. When I shattered my collar bones (both sides separate accidents), I took total of 1 vicaden (sp) pill. Hated that weezy feeling. Pain felt better than the queezy feeling I got.

I've been trying to walk a lot yesterday and today. heat and ice the back...
I guess I should call a PT but I sort of know what I need to do. Offer of "let me help you" is very much appreciated. wink wink to the PTs.

So frustrating... I can't ride. Even growing up, I could never do the splits. I was probably the least flexible of anyone in my class boys included... But pound for pound I had the strongest set of legs. My upper body was something else though. chin ups r u kidding...

smilingcat

[sundial]

Smilingcat, that's just miserable. I'm sorry you are in so much pain. I'll make you a virtual cup of peppermint tea. Hopefully you'll get to feeling better soon and enjoy some quality kitty time while you heal.

[sundial]

I can't really say for sure but you may have strained your adductors. Or you may have pinched your hip flexor tendon. Or you may have strained the hip joint itself or injured the labrum of the hip joint.

Thanks Wahine for sharing your thoughts. I'm over the soreness and it took about 3-4 weeks or so. I'm trying to stretch more often so that I don't have this crop up again.

Getting old--sheesh!