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  1. #1
    Registered User xKKx7's Avatar
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    Tight Hip Rotators

    My hips are very tight and I can tell that my hips are tight because when I stand up my feet naturally rotate out. Also, even when I do things like deadlift or squat, my toes tend to turn out. Also, I can't bring my knees together to my chest (when laying down and stretching) because my hips are too tight. What are some exercises you guys do to fix tight hip rotators and is this common of people who lift and run a lot (i.e. football players)?
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  2. #2
    Registered User Takemusu's Avatar
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    Lightbulb

    Subbed for an answer man, I've got exactly the same problem
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  3. #3
    haters goin hate TheSoldier's Avatar
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    stretch your hips then

    google hip mobility and hip static stretches and do em 2 times a day
    http://forum.bodybuilding.com/showthread.php?t=119333531

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  4. #4
    Registered User Freakzila's Avatar
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    Yes it is a problem. Having tight hip flexors can also lead other problems such as knee and foot pain. You probably have scar tissue that needs to be broken up and thats why your so tight. There are stretches that you can do to fix this, as I had the same problem. These stretches are quite complicated at first and would be hard to describe without pictures.

    My advice to you is to order the book "The Permanent Pain Cure" by Ming Chew. He addresses this problem in this book. I think you can get it on amazon.com. Its like $20. And its well worth it. There are two stretches in the book that I do or my hip rotators and they are called the Human Pinwheel and The hip Flexor stretch. And they involve alot of precise movements. This book has really changed the way I think about things. It talks about nutrition, proper hydration and how to stay flexilbe in all areas of the body. So check it out, read the testimonials.
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  5. #5
    Registered User youngblood23's Avatar
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    Ive got the same problem i do static hip flexor stretches mutiple times a day it hurts my hip flexors when i squeeze my knees together and i cant even sit criss cross. Im a starting varsity football player and would also like to hear some responses. i also have lower back problems from time to time which i think goes hand in hand with the hips and i think my hammys are weaker than my quads which is causing my pelvis region to be pulled forward. Just curious how are your hamstrings in comparison to your quads?
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  6. #6
    Registered User xKKx7's Avatar
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    Originally Posted by youngblood23 View Post
    Ive got the same problem i do static hip flexor stretches mutiple times a day it hurts my hip flexors when i squeeze my knees together and i cant even sit criss cross. Im a starting varsity football player and would also like to hear some responses. i also have lower back problems from time to time which i think goes hand in hand with the hips and i think my hammys are weaker than my quads which is causing my pelvis region to be pulled forward. Just curious how are your hamstrings in comparison to your quads?
    i do actually a lot of romanian deadlifts and try to work on my hammies, but my quads are definitely a lot stronger.
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  7. #7
    Registered User milfhunter's Avatar
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    Mobility

    Doing these 8 stretches have helped my mobility in general but the last one is a direct hip flexor stretch and probably what your looking for, at the beginning it was painful to do my hips were so tight.
    http://www.defrancotraining.com/ask_...tml#question04
    Last edited by milfhunter; 09-28-2009 at 02:18 PM. Reason: edit:forgot the link
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  8. #8
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    Ditto. First, are they tight, or are they weak. If they are weak, sit up straight and keep your legs at a 90 angle a bring your feet above your hips.
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  9. #9
    That's how you get ants. BobisMighty's Avatar
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    i have the same problem, though it's only with my right hip. i tried to hip adductor and adductor exercises. that helps with the pain quiet a bit. but i'm working on hip mobility. going to take a look at the stretches mentioned so far.
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  10. #10
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by TheSoldier View Post
    stretch your hips then

    google hip mobility and hip static stretches and do em 2 times a day
    this what you were talking about?
    http://stronglifts.com/7-dynamic-str...-hip-mobility/
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  11. #11
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    Originally Posted by xKKx7 View Post
    My hips are very tight and I can tell that my hips are tight because when I stand up my feet naturally rotate out. Also, even when I do things like deadlift or squat, my toes tend to turn out. Also, I can't bring my knees together to my chest (when laying down and stretching) because my hips are too tight. What are some exercises you guys do to fix tight hip rotators and is this common of people who lift and run a lot (i.e. football players)?
    Before you do any stretching you should foamroll your- glutes, hip flexors, quads, IT band, calves, adductors and lats.

    Foam rolling (Self Myofascial Release) is a method of inhibiting the tightness in muscles usually associated with muscle imbalances in length and strength. Roll on the aforementioned areas until you feel some discomfort and hold for 30-90 seconds. The pain you feel will help the muscle to release some of the tension built up. Once you've done this for all of the areas mentioned, then you can perform your static strecthing and active isolated strecthing.

    Try these:

    Foamroll
    IT-Band
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Lie with foam roll on side, in front of hip.
    2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.

    Movement
    1. Slowly roll from upper portion of outer thigh, slightly in front of hip joint, to knee; apply pressure on tender spots for 30 seconds.

    Piriformis
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Sit with foam roll on back of hip.
    2. Cross same foot to opposite knee to increase pressure (optional).

    Movement
    1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

    Tensor Fasciae Latae
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Lie with foam roll on side, in front of hip.
    2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.

    Movement
    1. Slowly roll front of hip, slightly in front of hip joint; apply pressure on tender spots for 30 seconds.

    Warm-Up - Stretch

    Standing TFL Stretch
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Stand with one leg back, and other forward; point toes of back foot outward.

    Movement
    1. Squeeze butt muscles and shift body forward, straightening rear leg.
    2. Raise arm - same side as rear leg - to opposite side until stretch is felt in outer thigh.
    3. Hold and rotate back; hold 30 seconds.

    Supine 90-90 Biceps Femoris Stretch
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Lie on back with hip and knee of one leg flexed at 90 degrees; other leg extended on floor.

    Movement
    1. Place opposite hand behind knee and pull knee slightly across body.
    2. Hold and try to extend leg straight into air until stretch is felt in back of upper leg.
    3. Hold 30 seconds.

    Kneeling Adductor Stretch
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Kneel on one leg; bend side leg, foot straight.
    2. Keep stance slightly wider than shoulder-width apart; place hands on hips.

    Movement
    1. Shift weight toward side leg, away from knee on ground until stretch is felt in inner thigh.
    2. Hold 30 seconds.


    Foamroll
    Lat
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Lie on side with arm on floor extended overhead and thumb pointing up.
    2. Place foam roll under armpit.

    Movement
    1. Slowly move back and forth; apply pressure on tender spots for 30 seconds.

    Quadriceps
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Lie on stomach with foam roll under front of thigh, upper body supported on forearms.

    Movement
    1. Slowly roll front of thigh; apply pressure on tender spots for 30 seconds.

    Calf
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Place foam roll under mid-calf.
    2. Cross opposite leg to increase pressure (optional).

    Movement
    1. Slowly roll calf; apply pressure on tender spots for 30 seconds.

    Warm-Up - Stretch

    Ball Lat Stretch
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Kneel in front of ball with one arm on ball (thumb pointed up), other hand on ground.

    Movement
    1. Reach arm forward to feel stretch along side of torso into lower back.
    2. Attempt to round back by touching butt to heels; hold 30 seconds.

    Standing Psoas Stretch
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Stand with one leg back and other forward. Point toes of back foot inward.

    Movement
    1. Squeeze butt muscles and shift body forward, straightening rear leg.
    2. Raise arm - same side as rear leg - to opposite side until stretch is felt in front of pelvis.
    3. Hold and rotate back; hold 30 seconds.

    Standing Lat Stretch
    Sets Reps Duration Intensity Tempo Rest Edit
    1-2 N/A 30 sec. N/A N/A N/A

    Start Position
    1. Place feet shoulder-width apart, with one arm raised above head holding stable object.

    Movement
    1. Lower hips toward ground until stretch felt alongside torso and into lower back; hold 30 seconds.



    I hope this helps.
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  12. #12
    Scientia vis est qb0708's Avatar
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    Originally Posted by xKKx7 View Post
    My hips are very tight and I can tell that my hips are tight because when I stand up my feet naturally rotate out. Also, even when I do things like deadlift or squat, my toes tend to turn out. Also, I can't bring my knees together to my chest (when laying down and stretching) because my hips are too tight. What are some exercises you guys do to fix tight hip rotators and is this common of people who lift and run a lot (i.e. football players)?
    First off hip rotators are your glutes (used in abduction) and your adductors, (the groin muscles). I'm guessing you have tip Hip FLEXORS. Having your feet rotate out when doing squats and deadlifts doesn't mean you have tight hip flexors, many athletes I personally know and have witnessed performing the said lifts, and myself, do this and many are extremely flexible. Try a foam roller, static stretching, (as mentioned by other posters) massages, all targeting you hip flexors.

    This video is from Joe Defranco, it works great.

    http://www.youtube.com/watch?v=HWfnA...eature=related

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