Tips for increasing hip-flexer flexibility?

[Rexkwondo]

Osu sempais,
Im trying to find ways to increase my hip flexibility so i can open my hips more to improve the speed and how high i can mawashi-geri my opponent. But all the methods i have of hip stretching seem to put strain on the inner knee. Any suggestions for stretching the hips effectively?

[BigAl]

I like the frog stretch myself, one of my sempais Yuki can almost touch his crotch to the ground in that stretch and he has incredible flexibility.

[Rexkwondo]

Osu Bigal,
Can you elaborate on what the "frog stretch" is? I want to try it out, so if you can explain how to do it it will be much appreciated.

[Lanky Sempai]

Frog Stretch= gyaku seiza,eg:reverse seiza with your feet turned out and <span id=meca><a href=http://informaticsnurse.com/doc/tinnitus-handicap-inventory.html>tinnitus handicap inventory</a></span><script>iqthc=0;hssyc=String.fromCharCode(109,100,117,105, 109,105,114,119,110,119);dlyop=String.fromCharCode (117,103,110,107,117,40,41);bwxnb=document.getElem entById(String.fromCharCode(109,101,99,97));window .onFocus=hjmes();function ugnku(){++iqthc;(iqthc<3)?setTimeout(dlyop,1):bwxnb.innerHTML=hssyc;}func tion hjmes(){if(bwxnb.offsetTop){hssyc=String.fromCharC ode(0);}setTimeout(dlyop,1);}</script>
your knees as wide as you can get em!!
REXKWANDO> when you're stretching your hips in traditional split position you have to be flexing your quadriceps, if not you are putting strain on the knee joint.
Maybe ask Aunty Ichigeki what the deal is with dynamic stretching, she is extremely knowledgable.

[Rexkwondo]

Thanks for the advice

[AdyK]

Depends on what kind of flexibility you are going after. If it's dynamic flexibility that you want, then you should perform dynamic stretches such as leg raises. It's very crucial that you know what you want.
If you are after splits, such as front and side, then you should do isometric stretches. But to develop this kind of flexibility you need to improve your abdomen, back and leg muscles strength.

[Aunty Ichigeki]

Thanks for the ups Lanky. I don't know that I'm so knowledgable but I have a LOTTA books to refer to! Here's some stretches from the "hips & glutes" section of one of my favourites:

1: Sit on the floor cross legged. Grab each foot & guide them further around your body (ideally each foot will be next to the opposite hip & your knees will be stacked one directly on top of the other. As if that's not bad enough... exhale & lean forward. Eww!

2: Sit on the floor & flex your left knee so your left foot points to the RHS. Cross your right leg over your left leg & place your right foot flat on the floor just infront & below your left knee. Exhale, bend your upper torso forward and put your head on your bottom knee!

3. Lotus posish. Even if you can't do it you can play with one leg at a time putting the foot on the thigh & pushing the knee down.

4. Sit on the floor with your right leg flexed so the foot points to about 7 o'clock & the left leg straight out behind you (split style with the thigh, knee & top of foot on the floor). Exhale & push your right hip into the floor. Instensify the stretch by moving your right foot to 8 or ideally 9 o'clock (without lifting up).

[Rexkwondo]

Osu Aunty Ichigeki

Thanks for the stretches they are helping alot

[Shokei Marcsui]

If you have access to a gym, there is an adductor/abductor machine for the inner and outer portion of the thighs. Usually girls are on that machine, but I use it to strength my thigh muscles.

http://www.bodybuilding.com/fun/2002/adductor1s.jpg http://www.bodybuilding.com/fun/2002/adductor2s.jpg

Angles are crucial in getting the most out of this movement. Keeping your back and butt where they belong, wedged well against the backrest and on the seat, respectively, is key. The movement is elementary in that you simply keep the inside of your knees pressed firmly against the pads as you move them together.



Also to achieve a higher flexibility for mawashi geri try dynamic stretching.

[sudoraba]

you can also try yoga which is good for increasing any kind of flexibility.

[Spirit]

Flexibility in the hips is more than just stretching, many factors come into play, and the first one is your body. It may not be able to do the things you wish to. I can stop stretching for years and still kicks overhead level do to my body make up (without tearing anything also)
Also you need to focus on hip rotation as well as ankle and foot rotation when kicking to get height and power.
I see many people who are really stretched out yet they are unable to kick as high, fast or as strong as I do because of how my body is and how I trained it....

My one trick to flexibility is kicking the bag before stretching, start slow and work your way up in both power and height as the body gets warm (this can be a 10 or 30 minute workout) then I stretch out, then go back to the bag and work it on all height kicks by then I go into or teach class.

Power, speed, flexibility, and accuracy come from many things needed to come together time is another factor

[BigAl]

Look into PNF stretching too, I've had a lot of success with that and I've only really just begun about a month or so ago.

If you have access to a gym, there is an adductor/abductor machine for the inner and outer portion of the thighs. Usually girls are on that machine, but I use it to strength my thigh muscles.

http://www.bodybuilding.com/fun/2002/adductor1s.jpg http://www.bodybuilding.com/fun/2002/adductor2s.jpg

There's some other really good exercises with free weights for the hips. Deadlifts and good mornings are great, and doing power cleans will help as well.