Hip Mobility Suggestions

[Perrazo]

I'm in my 4th week of BJJ classes, and I have been following many of the suggestions from this forum to improve my overall flexibility.

I do have one area of concern I would appreciate some suggestions for. I have an extremely difficult time getting my knees to my chest. Some part I'm sure is my size but my hips have been tight as long as I can remember. Years of powerlifting and wide stance squats have helped to make 'bad' into 'worse'.

If anyone has some suggestions to help with getting my knee(s) to my chest it would be very much appreciated. I am having a real hard time getting it in place especially in 1/2 guard situations.

Thank you,

 

[mysilentsigh]

I'm in my 4th week of BJJ classes, and I have been following many of the suggestions from this forum to improve my overall flexibility.

I do have one area of concern I would appreciate some suggestions for. I have an extremely difficult time getting my knees to my chest. Some part I'm sure is my size but my hips have been tight as long as I can remember. Years of powerlifting and wide stance squats have helped to make 'bad' into 'worse'.

If anyone has some suggestions to help with getting my knee(s) to my chest it would be very much appreciated. I am having a real hard time getting it in place especially in 1/2 guard situations.

Thank you,

your problem seems to be quads if you can't get your knees to your chest?

anyway, some suggestions

lying quad stretch
lying torso twist
cross knee-pull
seated torso twist
lying v-stretch
seated butterfly stretch
deep bow
frog stretch

 

[colinm]

flexibility is just like strength, you need to work on it to improve.

look up stretching and flexibility on google to get the whole rundown...there are different kinds of flexibility, but i'm no expert so i won't get into it.

i've been stretching for about a month, and just incorporated PNF stretching into my routine in the last week. im already noticing drastic improvements. i stretch for about 20 minutes in the morning and before bed.

for bringing your knee to your chest, its probably a tight posterior chain thats giving you trouble. stretch your hammies, back, glutes, and hips. you could also lie on your back and practive pulling your knee to your chest.

 

[TheHighlander]

your problem seems to be quads if you can't get your knees to your chest?

It would seem that the only way quads would interfere with bringing your knees to your chest would be if their bulk was getting in the way.

Typically, difficulting in bringing the knees to the chest can be alleviated with the following:
1) Less gut
2) Loosening up the lower back so you pelvis can tilt forward
3) Loosening up the other portions of the posterior chain, specifically glutes and hamstrings.

Except for the gut, most of these can be very hard if you've been lifting for a long time. If you still aren't close after losing weight and working flexibility a little, it may never happen.

 

[Perrazo]

Thanks for the feedback, going to give the PNF streching a good look and try. The flexibility / mobility work I've been doing has paid dividents everywhere but here, maybe that is what I'll need to take the next step.

 

[Christian Medina]

http://www.poweryogastore.com/miva/...ct_Code=D-BKS&Category_Code=D&Product_Count=0

As previously mentioned, improvements in flexibility takes work. My former roomate is an attorney/fitness guru and she turned me to this DVD a little over a year ago. In conjunction with your grappling training, I gaurantee improvements after a few months.

This workout is intense!! Took me a while to survive through the entire workout, and I'm a BJJ blue belt who can do 12+ rounds of Bas in one sitting.

I recommend the second disc. Plus you can do it in private, without having to suffer the ridicule of your peers for doing yoga.:redface: An extra benefit from this type of yoga is controlling your breathing when in "uncomfortable" positions, which definitely applies when you're under a heavy/more experienced opponent.

And frankly, the limited ROM perrazo describes has more to do with hamstring flexibility, although cumulative hip/leg flexibility is involved (hamstrings, periformis, etc.).

 

[Perrazo]

Thank you much, I'll give it a shot.