Mobility

[Mr Chuckles]

Hi all. Here's the mobility stuff again. I hope someone finds it useful as I know I certainly have.
NOTE: Just in case, do this at your own risk. Don't be stupid and push too hard too fast.

----- iliopsoas
www.youtube.com/watch?v=x0j9kHFUZyQ&t=2m40s
http://www.jyfit.com/4/post/2010/12/stretch-the-notoriously-tight-iliopsoas.html (NOTE: internally rotate the hip)

----- iliotibial
www.youtube.com/watch?v=rI1uUQv7u1k&t=1m30s
foam roll IT band

----- piriformis
www.youtube.com/watch?v=CcHVBsxmJXA&t=2m28s (keep pelvis down)

----- hip abductor
www.youtube.com/watch?v=KXtKt9-gCo8&t=0m40s
www.youtube.com/watch?v=KXtKt9-gCo8&t=1m25s

Pre-squat:
- hip flexor lunge stretch (2 minutes per side)
- lacrosse ball rolling on hip and gluteus medius
- foam roll IT band
- x-band walks
- lateral and posterior distraction

Defranco Agile 8
1. Foam roll your IT band
2. Foam roll your adductors
3. Glute/piriformis myofacsial release
4. Rollovers into "V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch

Mobility video from Glenn Pendlay, coach of Cal Strength.
Lower Body: http://www.youtube.com/watch?v=uwLM5n-rYmA
Upper Body: http://www.youtube.com/watch?v=XKLVlYt2Ioc
Shoulder & Scapula: http://www.youtube.com/watch?v=XlvY3TRrL-Q

PNF (proprioceptive neuromuscular facilitation) stretching
Hamstrings: http://www.youtube.com/watch?v=307mUd5UA5w

Also of use:
- Contrast showers/baths
- Deep tissue massages
- Yoga

This is by no means an exhaustive list, just things that have helped me or my lifting partners. If you have anything else to add or see a mistake with something I've posted don't be afraid to chime in.

Cheers
Chuckles

[The Boar Man]

You can stretch the Flexors/Psoas group with a simple lunge stretch.

The ITB is unfortunately not a muscle and thus does not stretch like a muscle, it is fascia and therefore made up of 3 layers of fascial tissue which when magnified runs in the shape of a spiderweb/matrix which makes it a useless one to stretch. Foam roller or glute stretching has the best affect for self relief.

Piriformis stretch is easily my favourite stretch as it creates relief in many conditions. This can be performed seated, laying down or standing using a bench, table or horizontal pole.

Stretching the Adductors like that bloke will be the fastest way to wearing out your hip hyaline cartilage, labral tears or FAI.

Most of these stretches should not be recommended for the average joe I am sorry to say.

I've seen too many patients lately that tell me the watched a "Youtube Expert" and they suggested this.....Treatment and exercise plans should always be catered towards the individual and never loosely suggested for everyone.

Stretching the Adductors like that bloke will be the fastest way to wearing out your hip hyaline cartilage, labral tears or FAI.

Most of these stretches should not be recommended for the average joe I am sorry to say.

I've seen too many patients lately that tell me the watched a "Youtube Expert" and they suggested this.....Treatment and exercise plans should always be catered towards the individual and never loosely suggested for everyone.

Interesting points Boar Man. As I said above I haven't tried all of these personally, some are anecdotal from others. Would you mind explaining a bit more about why you consider the adductor stretch shown to be flawed? I agree that it is a very personal thing and I am perhaps guilty of writing this with a bias towards those who already have some degree of flexibility.