Alright smart guys - how do I best stretch and work my IT band and psoas?

[EvilYoda]

Aside from trigger point/SMR, what kind of stretches are good for my hips? After my back injury 2 weeks ago, I went to a chiropractor and a doctor. Everything's fine with the back, it's just a muscular tightness around my L2. However, both commented on how tight my hips were, despite my otherwise better-than-average flexibility.

That is all, thanks.

 

[brikis98]

Check out this article and this article. Most of the exercises listed are dynamic stretches that are a great warm-up before exercising and let you develop some good hip mobility. The squat stretch and sitting in the bottom of a goblet squat are also pretty effective static stretches for after a workout.

 

[eits]

first choice:
brikis' second link, all the way.

second choice:
http://www.performanceworkouts.com/exercise/kneelinghipstretch.mov
except with some modifications...
- do the stretch with your leg resting on a taller flat surface to minimize flexion of the hip with which you're stabilizing (kinda defeats the purpose of stretching your hips whenever you go right back into full contraction trying to stretch out the other hip), like a table or a bed or something.
- maintain a straight back with your hands on your hips... as soon as you feel your body start to torque or you start to bend over at the waist or low back, stop.
- contract flexion of the stretched out hip into the table for 8 seconds, relax, and move the stabilizing leg forward an inch or two.
- repeat 3x for each leg

third choice:
the first link brikis gave you


as for the it band, a foam roll is great.
http://www.youtube.com/watch?v=c9aJtO0VCqw

 

[EvilYoda]

Yeah, I used to roll at CFSW, but I'm home in Michigan for the month so rolling time will be minimal...unless they happen to have one at Motor City CF. I at least have a few lacrosse balls at the house so that'll help with some isolated release spots.

 

[eits]

you can just buy one at... well... any fitness place, really. go to a crafts store. they might have one. i know at my school store they sold them for $16.

 

[CPA]

Don't mean to hijack the thread, but I have similar issues with my back and I also have flexibility issues with my thighs. Doing the Standing Hip Flexor Stretch as shown in the second link in brikis' post, I can get my right heel to touch my glutes, but I can not get my left heal to touch. I have been actively stretching for a year and can't get consistent flexibility in my thighs. Am I not forcing it hard enough? Are there other stretches I should concentrate on?

 

[eits]

Don't mean to hijack the thread, but I have similar issues with my back and I also have flexibility issues with my thighs. Doing the Standing Hip Flexor Stretch as shown in the second link in brikis' post, I can get my right heel to touch my glutes, but I can not get my left heal to touch. I have been actively stretching for a year and can't get consistent flexibility in my thighs. Am I not forcing it hard enough? Are there other stretches I should concentrate on?

have you been getting chiropractic treatment in addition to the stretching?

 

[CPA]

have you been getting chiropractic treatment in addition to the stretching?

I have been getting chiropractic treatment for the last 15 years. however, my back issues today are nowhere near what they were a few years ago, and my hips are pretty much inline with each other. I'm on maintenance - meaning I go when I believe I need to. I'm pretty intune with my back and can tell when something is not right.

 

[eits]

I have been getting chiropractic treatment for the last 15 years. however, my back issues today are nowhere near what they were a few years ago, and my hips are pretty much inline with each other. I'm on maintenance - meaning I go when I believe I need to. I'm pretty intune with my back and can tell when something is not right.

it sounds like you might have a posteriorly tilted pelvis on the side you can't stretch. the common quad origin is at the asis. if it is tilted backwards, it's causing a stretch already on the quads. when you do a standing hip flexor stretch, trying to approximate heel to buttock, you're causing an even greater stretch on the quad, and it can only go so far.

are you a lefty?

 

[CPA]

it sounds like you might have a posteriorly tilted pelvis on the side you can't stretch. the common quad origin is at the asis. if it is tilted backwards, it's causing a stretch already on the quads. when you do a standing hip flexor stretch, trying to approximate heel to buttock, you're causing an even greater stretch on the quad, and it can only go so far.

are you a lefty?

No, I'm a righty. I did have surgery about 10 years ago to repair damaged meniscus in the knee, but I don't think that should effect my flexibility.

 

[eits]

No, I'm a righty. I did have surgery about 10 years ago to repair damaged meniscus in the knee, but I don't think that should effect my flexibility.

biomechanics of the knee might have been altered, which could cause that to happen. without you being in front of me to examine, it's hard to pinpoint exactly what the deal is, unless you carry your wallet in your back left pocket.

 

[CPA]

biomechanics of the knee might have been altered, which could cause that to happen. without you being in front of me to examine, it's hard to pinpoint exactly what the deal is, unless you carry your wallet in your back left pocket.

Haven't carried my wallet, in fact haven't had a wallet, for the last 15 years. Wallets are horrible for your back and hips.