Hip Openers

[Glenn Sunshine]

I'm coming off a long-term injury that's affected my right hip. I went to a DC who helped up quite a bit, but I still have some limitations in movement and ROM. The problem seems to move around, though I think the piriformis may be the underlying issue. I've also had a switched off adductor, a non-functional psoas, and other muscular imbalances. I'm engaged in a regimen of stretching now, which seems to help. The particular range that seems to be the biggest problem (and has been forever) is opening the hips in the butterfly stretch or lotus position. The ROM is so restricted that I can't even do a decent half lotus right now, and that's after several months of work. Scott diagnosed and fixed one problem in the hip for me years ago; I'm wondering if anyone has a suggestion for I can try for this. Standard butterfly stretches aren't cutting it. (I'm also doing cossack squat switches and shinboxes to help with other elements parts of the ROM.)

Thanks!

[OJF]

I don't know anything about this specifically, but you might find some inspiration in this video: http://www.youtube.com/watch?v=QGag6jbePk4&playnext=1&list=PL21D3DD52B305EAFC :)

OJF

[Joseph David]

Glen,
Do you have adhesions on the IT band?

[Glenn Sunshine]

Thanks for the video, OJF. Joseph--possibly. The DC didn't say that specifically, but some things he did say suggest there may be adhesions involved. He wanted me using a foam roller to help "break things up," which I interpreted as either scar tissue (unlikely) or adhesions.

[Glenn Sunshine]

I've been using this sequence fairly regularly and it seems to be doing me a whole lot more good than my DC for this problem. While I still have some lingering discomfort, most of the pain vanished after beginning the routine, and my hips are feeling better than they have for over two years. Thanks for pointing me in this direction!

[Jarlo Ilano]

Nice to hear that this is helpful Glenn.

I have a series of videos covering mobility and strength in our GMB newsletter if you haven't seen that before. You can sign up for free at goldmedalbodies.com.

[Glenn Sunshine]

Thanks, Coach. I will definitely check it out!

[Jarlo Ilano]

Thanks, Coach. I will definitely check it out!

Thank you Glenn for actually using the sequence and working with it. I've actually had a person tell me "oh I didn't try it because it didn't look like what I needed" Well that's nice.... *eye roll*

And please share this video and the newsletter videos with anyone who you think may benefit.
Take care.

[Glenn Sunshine]

I've learned and relearned(!) that I don't know enough to know what will and will not work for me, and that I rarely go wrong with CST (and when I do, it's because the exercises in e.g. Tacfit overstressed the hip--right exercises, wrong time). So when I get advice from a CST coach, I take it. I may be slow, but I can be taught!