Thursday, January 08, 2009

Your Tight Hips Betray You

The Couch-Stretching Series: Part 2

Your hips need help. They really do. Hips should be supple and have nearly no passive drag as they move through their available ranges. We consistently have to cue our athletes to keep their knees out in the deepest ranges of their squat. Forget adductor/glute strength, some of these athletes simply don't have the available hip capsule range of motion to externally rotate their femurs (keep the knees out) at full hip flexion (the bottom of the squat).

This couch stretch is a doozy and one to check out often. This looks a little like that pigeon yoga stretch, but 1) yoga could never yield elite fitness, 2) you can't watch TV doing yoga, 3) we don't apply a gapping force on the lateral collateral ligament of your knee as is prone to happen when doing pigeon on the floor, and 4) Eff Yoga.




Wind up your hip on either the side or the back of the couch. Adjust your hips/butt position so that you have the side of your knee supported by the couch. There should be no knee off of the couch (this will gap and stretch your precious knee ligaments.)
Try and keep your back straight as you fold forward to apply the stretch. The tendency is to round your lower back to ameliorate the tearing that is going in your hips. Don't give in.



Remember: Test, re-test. Try your squat before and after you do this stretch. Notice anything hotshot? And, 90 seconds 2x day gets you a C+ (I know you are just a C+ Crossfit student right?). Try your contract-relax techniques here as well.

Coach Kstar

15 comments:

Anonymous said...

Great stretch,definitely a life saver for me, but dude- what's up with the blankey?

;) kitty

John Hill Gardner III said...

i agree, hips do need to be supple

Sean said...

More Stretches!!! More Stretches!!!!

(I like this one)

Anonymous said...

This rocks, and beats me from having to buy:
http://www.fitness-paradise.fr/stretching-machine/stretching-pdt-1016.html Hahaha

Aimless_b said...

Kelly- When are you gonna get your "save us from our selves" crossfit cert?

Robert said...

I met my wife at yoga in NYC...once we started dating I never went back, to yoga that is.

Ross Naughton said...

Dig the serious stretching while in board shorts. High stakes!

Sarah S said...

I thought my husband and I were the only people in the world that used the phrase "eff" instead of it's brother... :) thanks for the humor in stretching...

Tony said...

Love the stretching posts (hips, quads, calves, all great and very helpful for me). Please do hamstrings and shoulders.

Molly Petersen Nardone said...

I've found that propping my hands on blankys works wonders for the palms too.

Dutch said...

Sweet shirt!
Nice stretch too. You are a beautiful man.

Anonymous said...

dude- you look like you need some serious yoga, whatever kind it is, eff or not ;)

Ben M said...

If one's hips are so tight that the knee does come off the couch, what then?

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