BEST HIP STRETCHES TO HELP PREVENT INJURY AND INCREASE FLEXIBLITY

IMPORTANCE OF STETCHING YOUR HIPS

Here are 3 stretches that are staples in my everyday training regime.  My overall flexibility sucks and with training for my Muay Thai fight, hip flexibility is essential.  When you punch and kick in Muay Thai it is the hip action that truly delivers the power.  Also when you throw hook knees, once again the hip is where the power stems from.

As an MMA fighter, you also need to be agile and loose in the hips, especially to throw powerful punches, kicks, grappling on the ground and helping you with defending submission attempts. 

Having tight hips will not only hinder your MMA success but it can also cause lower back pain, knee ailments and glute problems.

As a fighter, you have to be flexible in your hips or you have no chance. Daily stretching and dynamic hip exercises will help, but I have found the below 3 stretches have done wonders with my hip flexibility and rapid improvement in my Muay Thai techniques.

Make sure to perform these stretches after you NOT before.

WIDE HIP STETCH

– Sit in this stretch for 20-30 seconds then slowly raise and repeat 2 more times

– Can also perform this stretch twice per day staying in the position for 10-15 minutes to help accelerate hip flexibility. 

– Once when you wake up  and the other after you train or at night before bed.

[youtube]http://www.youtube.com/watch?v=9y8vwe-HWX4&hd=1[/youtube]

HIP FLEXOR STRETCH

– Perform this stretch after you train.

– Hold the stretch for 10 seconds then release and repeat on the other leg.  Try 3 sets per leg

– If you have knee problems you may NOT want to do this stretch

[youtube]http://www.youtube.com/watch?v=lQ4kpvTMkYU&hd=1[/youtube]

HIP/GLUTE STRETCH – TRIANGE HIP STRETCH

– Perform this stretch after you train

– Hold this stretch for 20 seconds each leg

– Perform 3 sets per leg

[youtube]http://www.youtube.com/watch?v=LbmTIjnQFjQ&hd=1[/youtube]

HIP FLEXOR ANATOMY – laurensfitness.com

The ‘Hip Flexors’ are a group of muscles that, well, flex the hip. There are quite a few muscles that actually flex the hip, but two that are specifically referred to as hip flexors.

 The Illiopsoas group consists of the Psoas and the Iliacus.  Both attach to the femur. However the psoas attaches to the lower back, whereas the Iliacus attaches to your hipbone.  

Sitting down puts these muscles in a shortened position, and as a result leaves them pretty tight.