Improving hip mobility

[galapogos]

Hi guys,
I suffered a lower back injury(probably a sprain) a couple months ago while ATG squatting heavy, and have since recovered and gotten even bigger squats, but I still have a tingling sensation on my lower back sometimes, and some soreness/pain on the right side of my hip, as if something in there is being pulled. It's not a showstopper but it does bug me, and so I'm wondering what dynamic exercises can I do to warmup/work on my hip mobility? From what I've researched it doesn't seem like static stretching does much.

[Sick Puppy]

Dunno, I'm wondering aloud as to whether it's possible you have sustained nerve damage of some kind, or impinged a nerve in some way (hence the tingling), but then I don't have any letters after my name... Have you spoken to a specialist?

Dynamic stretches are good to use as a warm up, but you don' perform them to become more flexible- I use them to attain my full ROM as soon as possible.

While I have also read that static stretching is no good while strength training (stretch reflex or something), using a stretching routine separately is useful (make sure you've warmed up first!) and pilates/yoga is pretty good for this. I go to a class once a week, and I feel pretty good after, even if some of the moves are a killer at the time!

Anyhoo, no guarantees if it will work for you, but before every workout I usually use this routine to prepare myself (do for one side then repeat for the other side where applicable):

Rotations-
Start by moving foot from side to side (imagine turning it out 45degrees one way, then inwards);
Keeping toe on ground, rotate the ankle;
Bringing knee up, move the lower leg in and out at the knee;
Leg/hip rotations (bring knee up, then across and down, then the other way);
Hip rotation (standing straight, keep you head at one height/position and smoothly circle your hips, like you are using a hula hoop);
Raise hands to sides (like the top of a lateral raise) and rotate your arms as if you are turning dials on either side;
Circle your forearms at the elbow,
Circle your hands at the wrist,
Tilt your neck from side to side, forwards and backwards, turn from side to side.

Warm up (til sweating- skipping is pretty good for this, cardio stuff etc.)

(I do static stretches here and hold for 30seconds each- yeah, it apparently is of no use, but I'm used to it! I'm looking at removing, so won't list them here...)

Dynamic stretches:
1. Kick out in front of you, holding arm out at around shoulder length (or present limit of flexibility)- when leg hits hand, stop leg and bring it down;
2. Raise leg sidewards (e.g. to your right, instep pointing down), doing same thing with hands;
3. Grab a chair, and kick leg backwards, heel pointing up.
Perform about eight 'kicks' on either side, keep leg under control.
Finally a few ATG squats just to get the ROM going, and I'm good to go.

Dunno if it is what you are looking for, but I hope it helps.

[riseboi]

Not sure if it will help in your case but I do these to help stretch my piriformis. My left hips tends to be a lot tighter than my right hip.


when you are pulling on the leg, be sure to keep glutes down, push the opposure knee away, and keep the normal arch in your back.

[galapogos]

Thanks for the suggestions. I was hoping to find out more about the dynamic kind of warming up and mobility drills though, rather than static stretching. I'm tempted to buy the DVD "Magnificent Mobility" but the price tag has me hesitating. I'm wondering if information on what kinda drills/exercises/warmups to do for hip mobility is already freely available out there...

[Lucide]

I had that sensation from doing squats for a few months, and after the workout I'd have that tingling. For me, it turned into piriformis syndrome, where the sciatic nerve that goes through the piriformis muscle and the nerve gets disturbed, cause pain, numbness, tingling, etc., just as if you had sciatica. I've had it for two years now after doing legwork for four months.

The problem with piriformis is that it is almost impossible to diagnose. Orthopedic surgeons can't do anything about it either (except cut into you in extreme cases), since both the nerve and piriformis muscle are located so deep behind other muscles.

If the tingling continues for a couple more weeks, I would suggest you STOP DOING LEGWORK until you figure out what is happening. No amount of stretching is going to keep it from turning into a constant pain in the back/butt if it is piriformis syndrome. The problem with the syndrome is that once you have it, you will probably have that annoying pain there (especially when sitting for extended periods) for the rest of your life.

I hope it's nothing, but I would proceed with caution.

[tonester]

Try the movement prep section: http://www.coreperformance.com/worko...?p=1&s=2&id=14
I am currently using the Core Performance program...well thought out, flexible and with good variety. I recommend it to anyone who wishes to add core, mobility and flexibility to their strength workouts.

This is VERY good: http://www.t-nation.com/readTopic.do?id=495189
and part deux: http://www.t-nation.com/readTopic.do?id=497495

All of the above has been worked into my workout schedule and it's a god send.

hope this helps.

[timfreysc]

Hi guys,
I suffered a lower back injury(probably a sprain) a couple months ago while ATG squatting heavy, and have since recovered and gotten even bigger squats, but I still have a tingling sensation on my lower back sometimes, and some soreness/pain on the right side of my hip, as if something in there is being pulled. It's not a showstopper but it does bug me, and so I'm wondering what dynamic exercises can I do to warmup/work on my hip mobility? From what I've researched it doesn't seem like static stretching does much.

Check out my full hip mobility video on my site under "exercise library & mobility" then scroll down to hip mobility

[timfreysc]

Hi guys,
I suffered a lower back injury(probably a sprain) a couple months ago while ATG squatting heavy, and have since recovered and gotten even bigger squats, but I still have a tingling sensation on my lower back sometimes, and some soreness/pain on the right side of my hip, as if something in there is being pulled. It's not a showstopper but it does bug me, and so I'm wondering what dynamic exercises can I do to warmup/work on my hip mobility? From what I've researched it doesn't seem like static stretching does much.

Heres alot of hip mobility exercises, best used before training.

*****://www.youtube.com/watch?v=Tx1Uu5xcwBM