Over the last few days I have been talking about loosening up your hips.
If you missed them, here they are:
- Best Mobility Exercise to Unlock Your Hips
- 3 Tips to Improve Your Squat Depth
- Best Exercise to Improve Your Deadlift
Now today Eric Wong has 2 techniques that you can do to loosen up your hips.
~ Rick Kaselj
What’s up guys!
Eric Wong here.
I am doing this video to help you with your hip flexibility because you know if you do a dead lift, you want to do it deep.
If you want to squat, you got to get down deep.
If you want to do a big lift, you got to get down deep.
You need to have that good hip flexibility.
This exercise is going to help you do that.
Technique #1 – Contract and then Relax
What you need is a bench that you can stick your foot up on. It could be a chair or it could be a couch at home. What we are going to start doing is stretching the adductor. It looks like the standard Adductor Groin Stretch that you do. When you’re doing this remember staying in good posture, shoulders back, chest up.
Once you feel the stretch there are couple of things you got to focus on:
- Make sure to make this knee a little bit bent.
- Make sure to turn the knee cap up a little bit.
Otherwise, you’re going to put a lot of stress on the knee, damage the ligaments, the meniscus in there and you don’t want to do that.
In this position, what I want to do is add a contraction. I am going to drive my foot down in to the bench, it’s like bringing both of my feet together, contracting the adductors, the groin. Do that for 5 seconds and then relax.
What you’ll find is you’ll be able go deeper in to the stretch that’s because of some of your muscular things, specifically inhibitions, stretch reflex relaxing the muscles. Also what we are going to do there is strengthen the muscle. Flexibility is no good if you’re not actually strong in with that motion. Your body, your brain, and your muscular system should not say “hey! you know I have no strength in that motion and now you’ve given me a bit of this muscles up.” Otherwise, you are unstable.
Here’s another advanced technique that I like in this type of exercise, I call it Scouring.
In this particular form it is called Active Scouring. I’m in this position and then I maintain everything in square, the pelvis and shoulders are square. I’m just going to rotate my leg, nothing else moves, and rotate my leg up and down.
This is going to hit some hip, deep hip into the rotating muscles that are really important for stabilizing as well as going to clean out the joints. Just like scouring a dirty bowl that you left chilling for two days on the counter. It’s going to rotate up and back. Do 6 repetitions and that’s going to help clean out that joint.
The key is to keep everything square and looking forward just like we did when we started off, with the foot up and you’re doing the contractor with the adductor.
What that does is, because when we’re doing squats you got to get down, you got to drive those knees out. That’s rotation, that movement is Rotation.
If you’re not mobilizing that rotation with different exercises like this, you’ll not be able to do it. You are going to get pinched up, you’re not going to build, you’ll go slow or you’re going to hurt somewhere else and injure it or something.
Put that technique to work for you guys it’s still a more advanced technique. You might have not seen them before but give them a shot and I’m sure you’ll feel the benefit for even just seven days in a row. Two weeks in a row, you’ll feel the benefits.
If you are looking for more exercises to loosen up your hips, then check out Unlock Your Hip Flexors:
Hope you enjoy the video and I’ll talk to you guys soon.