![]() Loads of people get way tight hip flexors or really restricted hamstrings. And again make sure you’re staying tight upright spinal positioning so you’re forcing the movement into that hip joint. And spend some time working on those big hip rotators. So you want to get up nice and tall and then keep this spine position and just kind of push forward a bit until you get the stretch through the hip joint. ![]() So going into a lumbar flexion you’re not getting any hip mobility, your just getting more mobility out of your lumbar spine. And when I say people force movement into the spine and not the hip joint, what they’ll do is instead of keep a neutral spine position, they’ll just flex here. If you’re really tight you might need to set your hip up on a yoga block or pillow and that’s going to let you get into this better position. ![]() So they are not really mobilising the hip joint, they’re just forcing range of motion into their spine.ĩ0-90, so we keep this to the 90 degree and this to the 90 degree as well. They just start compensating with the lower back. A big thing we’ll see people often doing is when they try to stretch their hips they don’t stretch the hips. Then we can start getting into loosening up the big hip groups. Spend some time working on the lateral hips. That TFL connects into the IT (iliotibial) band or the fascia becomes your IT band so you can influence the knee movement. Again you can come a little more to the front side and star hitting that TFL. You want to spend about 2-4 minutes just rubbing this tissue out if you are watching TV, spent some time just rubbing that tissue out. ![]() You might get some trigger points which will send referral kinda down the side of the leg, maybe the ankle, side of the knee. This can be quite aggressive and quite tender at times. So you’re essentially going to lay on this tennis ball or lacrosse ball and just start massaging out that tight tissue. These muscles have the tendency to get really tight, and once a muscle is really overly tight it can’t do its job quite well. This lateral hip we’ve got the TFL (tensor fascia latae) muscle up front, then glute medius, glute minimus and back here’s this big glute muscle. You can do some foam rolling or you can get a lacrosse ball or cricket ball. So I want to give you some tips to keeping the hips loose, keeping them moving.Ī lacrosse ball, a cricket ball, a stability ball or balance ball, you might want a yoga block, and then a band, a strap or belt or whatever the case may be. It’s just a really important joint to keep mobile. If it’s stiff, your body is going to force movement into the lumbar spine or in the knees and start putting torques and forces and pain so the surfer, you want to keep the hips mobile, which is going to allow you faster and more mobile popups, you can get your legs into better position during turns. Tight hips can be really good at offsetting your knee range of motion, promoting back pain so essentially hip joints should be really mobile. "I’m Cris Mills with and and giving you a rundown on some hip stretches. get looser more mobile hips so you can throw massive tail-whips!.learn the proper pelvis positions for hip stretches to focus on the hip joint and not the spine.opening up your hip flexor muscles and quadriceps release.soft tissue release to the lateral muscles that can contribute to knee pain.techniques to isolating your hamstrings and stabilising your lumbar spine.the 90/90 hip stretch that nearly every surfer should be using.You can keep those hips moving with focused stretches and tissue work, but the most essential key to stretching is doing it properly.Ĭheck out the video and learn the keys to: So if you want to surf well, and especially pain free, you need to keep your hip joints flexible. Every single one of those movements is requiring some pretty extreme flexibility and mobility out of your joints, and especially your hips. Think about the simple act of a pop-up, to a few down the line pumps, a big roundhouse cut back, a few more pumps, and if you haven't bonked it at this stage, let's throw in a floater for good measure.
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