ExRx.net

Exercise Prescription on the Net
It is currently Thu Dec 18, 2014 10:11 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 5 posts ] 
Author Message
 Post subject: hip mobility
PostPosted: Fri Nov 24, 2006 9:16 pm 
Offline
Rookie
Rookie

Joined: Thu Mar 09, 2006 5:48 pm
Posts: 42
My lower back was sore for almost a week after I did squats and deadlifts. Turns out it's because I have almost no mobility in my hips because my hamstrings are so tight. I can't even touch my toes. What should I be doing to fix this and how long is it going to take?


Top
 Profile  
 
 Post subject:
PostPosted: Fri Nov 24, 2006 9:59 pm 
Offline
In Memoriam: TimD
In Memoriam: TimD
User avatar

Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
Hi Silver. I see this alot with kids wanting to start out in OL. This site has excellent stretching recommendations, see the EXRX Muscle and and Exercise portion here on the site. Sretching aside, here is what I recommend; get an empty bar, or PVC, or a wooden dowel, and work on 3 movements for hip, ham flexibility. Overhead squats, front squats, and the RDL stretch. Do them daily, several times daily. Don't worry, it won't cut into any mucle development as there is virtually no loading. Try to continuously get deeper. How long will it take? I have no idea, it varies from individual to individual and how tight you are, and why you are that way. In my case, it's osteoarthritus,and it takes a long time. just don't be discouraged, just work on it.
Tim


Top
 Profile  
 
 Post subject:
PostPosted: Sat Nov 25, 2006 3:40 pm 
Offline
n00b
n00b

Joined: Sun Nov 19, 2006 10:53 am
Posts: 9
Get a simple library tape on pilates. Do that daily. That will help with midsection control and hams flexibility.


Top
 Profile  
 
 Post subject:
PostPosted: Sun Nov 26, 2006 10:50 pm 
Offline
Rookie
Rookie

Joined: Thu Mar 09, 2006 5:48 pm
Posts: 42
Thanks.

another question. How much tiem per day am I going to need to spend per day to make progres?


Top
 Profile  
 
 Post subject:
PostPosted: Mon Nov 27, 2006 10:17 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4450
Location: Pennsylvania
20 minutes 3-4 days a week should be enough for you to see significant improvement.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 5 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Majestic-12 [Bot] and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group