Quote:
Originally Posted by chadsxe
Can you please share some more information on types of stretches that will accomplish this. In regards to the one you are already telling me about are you saying that I basically use the ball as a support for a back bend. My head would be face the floor and my feet would be planted in front of me? Not sure if I am following
Regards
Chad
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http://www.acefitness.org/getfit/str...se_workout.pdf
look under the part that says Prone. It is trunk flexion. i would suggest that you roll forward a little more than the model so your legs dangle. Once more I am not sure that this is your issue.
Longest post ever. Sorry.
We all do muscle stretches. However the deeper tissue (tendons, ligaments and fascia) are frozen together. Very common in the lower back. This area is connected to the hips.
I recently gave the simple ball stretch to someone that I thought had acceptable flexibility. He did bag work and went running. He came back with hip pain. He ran a slow pace with good form. I suspected the IT band and worked (massage and stretches). It was not that.
I had him lay on a stability ball. He told me that his lower back felt frozen and that it was tight (we did not pick up on this with standard stretches). I had him lay on a ball. He relaxed and heard a sound. It was his back releasing and slowly making adjustments. He mentioned that he noticed his lower back stopped making cracking sounds (releases) for a while and it started again.
He did some back rounding stretches and his hip pain went away pretty quickly He also feels more mobility. This may not be your issue but it is common and overlooked.
Any kick-boxing/MT class should have basic stretches. Here are a series of lower body stretches that may unlock your hip and flexibility issue.
Stretching Exercises - Lower Body Stretching - Exercise
Do the stretches but in this order:
Knee to Chest
Knees to Chest
Hamstring Stretch
Hip/Glute Stretch
Spine Twist
off the floor
Kneeling Calf Stretch
Hamstring Stretch
Lunge Stretch
QUAD – different than picture
(do the lunge stretch again but this time reach back and pull up the back foot)
Inner thigh stretch -
YouTube - Physical Therapy Exercises for Back Muscles : Lower Back Exercises for Back Physical Therapy
For stretching, I like to follow a very pain free approach that I call series/cycling. Pick a stretch, and perform it. Do not pull to where you think you can. Do it to 75% of reach.Do it for 10 seconds and switch sides. Perform the same stretch on the first side again and increase the % of reach to 90. Hold for 10 seconds and switch sides. Do it again to 100% (still no stretch pain) and hold for 10 seconds then switch. Breathing is relaxed.
Switch to a different stretches and do that series on every stretch. It should take a while. When you finish all the stretches, go back and do another series holding for 20 seconds each (rather than ten). The principle is to stay under a stretch reflex and switch frequently. You need your back stretch to unlock your glutes, your glutes to unlock your hips, your hips to unlock your flexors.......... Kind of like unraveling a knot in a rope.
This is for slight flexibility but more importantly injury prevention.
