Mobility Vs Flexibility: Do You Understand Them?

Mobility and Flexibility are two terms you hear used frequently, and often at the same time. Both are very important, but they are two very different concepts. Mobility is the new term that gets thrown around a lot, but with very little understanding of what it actually is…

Flexibility and Mobility: What Is The Difference?

Flexibility is the ability to take a joint through a range of motion passively. For example, if someone takes you through a hamstring stretch whilst you are lying on your back, it is a test of your hamstring flexibility. They are passively assisting you in taking your joint through its range of motion.

The Ultimate Guide To Hip Mobility: 17 Tricks To Help You Move Better

Physical fitness is usually measured in

• Strength
• Speed
• Power
• Stamina

What we sometimes miss out on is the ability to move our joints through their full range of motion.

This will not only help increase the measures of physical fitness listed above, but it will also ensure you stay pain free.

Tight Hips? Tips To Loosen Your Hip Flexors

What’s long and hard and as stiff as a plank of wood? Get your mind out of the gutter, I’m talking about your hip flexors.

Tight Hip Flexors can be a big problem, and so easy to get. In a previous post, Pain At The Desk, we saw how sitting down affects your hip flexors. I know when I sit at the computer too long, I tighten up very quickly, and after a long flight from Down Under to Europe I’m as tight as a drum.

Where Are Your Hip Flexors?

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.

Everything You’ve Ever Wanted to Know About Stretching and Flexibility

Being flexible isn’t about being able to do the splits or crazy contortionist backward bending. It’s about having a level of mobility that isn’t holding you back from what you want to be able to do.

If you’re not flexible enough to touch your toes, you’ll have a difficult time bending down to tie your shoes or lift your 2-year-old. If your shoulder range-of-motion is limited, you’ll have a hard time reaching overhead to get something from a high shelf.

Simply put, flexibility is important for everyone.

With that said, there’s a lot of misinformation and controversy about stretching, so in this post, we’ll address some of those, and make some recommendations about best practices.

Hamstring Flexibility – 6 Tips to Loosen Tight Hamstrings

It can often seem like there are two kinds of people in the world – flexible people and those who… well, aren’t. This distinction seems especially noticeable when you fall into the “not flexible” camp.

So what’s the deal? Is it true that some people are just born stiff and tight?

There’s a few factors that contribute to a lack of hamstring flexibility, such as:

• Truly tight hamstrings
• Prior injuries
• Decreased back/pelvis mobility
• Overwork
• Improper training

How To Get Flexible Fast (yes it’s really possible – and safe)

If you struggle with being less flexible than you’d like to be, you’re not alone.

• tight hamstrings, shoulders, or other muscles
• feeling stiff and immobile
• restricted physical movement

All of these things are common symptoms of poor flexibility.

What You’re Getting Yourself Into

2100 words (6-8 minutes read time), covering:

1. Determining your flexibility needs

2. Figuring out what’s holding you back

3. Slowing down for faster progress

4. The real master key to results

5. How to maintain flexibility once you achieve the level you need for daily life

Proven Ways To Lose Belly Fat And Boost Energy Growth

Most common problems of maximum youth nowadays are same BIG FAT BELLY. Nobody wants to ominous belly fat, which ruin their look.

Apart from appearance belly, fat is, in fact, the most dangerous fat present in a body which has many harmful impacts on the human body.

Along with aesthetics, belly fat constructs large waistlines that bloat your body even more!!! Plus, it openly invites lots and lots of diseases.

Your life will become complicated both physically and mentally with belly fat. So it is better to get rid of this fat before it is too late.

It isn’t at all a difficult task to cut off belly fat from your body and your life as well. It depends on you how you take your fitness. If you make up your mind strictly regarding your fat loss program stiffly than half of the task is already done.

Top 7 Tips To Stretch Your Back, Hip And Leg Flexibility

Tips

How much time should you spend stretching? This is up to you. To do all the repetitions of all exercises in the following would take at least 30 minutes. It is encouraged to try all the stretches and then decide what works best for you. You may choose to do only a few exercises that seem most helpful for your back condition. Or you may decide to do fewer repetitions of each exercise. Or you may do everything. You are the best person to decide what works for you. The exercises do not all have to be done at once. You can do a little here and there over the course of your day. Here are some of the tips that you can consider to adopt.

1. Trunk Rotation

Lie on your back with your arms out to your sides. Bend your knees and either place your feet flat on the floor or pull your knees up toward your chest. Roll your legs to one side and then the other. Experiment with leg positions to find the one that is most comfortable for you. Move from side to side 20 times. Hold the last stretch to each side for 20 seconds while you relax and breathe easily.

Flexibility: Answers to Dancers Most Asked Questions

I have selected some of the most asked questions that I receive from dancers regularly. The following questions are also from two online dance magazines that I have recently done Q&As with. The answers to these questions can also easily apply to gymnasts, synchronized swimmers and martial artists.

1. Should I stretch every day and what time of day is best?

I feel everyone is different. For example some people are morning people and that time works best for them, but I peak in the early afternoon. Also it's important to pick a time that works with your schedule and commit to that as you would to brushing your teeth. Listen to your own body clock with regards to best time of day.

Squats and Hip Dysfunction: 2 Common Problems and How to Fix Them

Movement disorders and motor programming are all the rage in the physio-world these days and that’s a great thing. We’re stepping back and opening our eyes to the entire body as a system, trying to understand the positions and habits that lead to problems, rather than simply treating the joint as a joint and the muscle as a muscle.

The hip is one of the most powerful joints in your body and as such plays a pivotal role in many athletic movements. Dysfunctions of the hip musculature can rob you of your athletic performance and lead to a vast and painful array of injuries. The squat is one of the most basic movement patterns of the hip and yet it is often something people struggle to perform with perfect technique. We’re going to take a look at the two most common dysfunctions at the hip, how they affect your squat, and what you can do to fix them.

Common Dysfunction #1: Posterior Weakness or Weak Glutes

Of the various issues involved in poor squat technique, poor glute control is easily the largest factor. Movement dysfunction is a game of compensation. When you place a movement demand on your body, it’s going to do its damnedest to perform. If it can’t do so using the correct muscles, then it’s going to start firing all sorts of funky stuff in a mad dash to satisfy your demands.

How to Perform Hip Flexor Stretches

The hip flexors are a group of muscles including both muscles of the hips and upper thighs. Your hip flexors move your knees into your chest and also move your legs from front to back and side to side. Because many people spend the majority of their work days sitting down, the hip flexors can become tight and prone to injury. Runners should pay special attention to stretching this muscle group.

Method 1 of 2: Yoga Poses to Stretch Hip Flexors

1. Do a yoga camel pose. 

In addition to stretching the hip flexors, the camel pose will open up the chest and increase the flexibility of the spine. The exercise tightens the waist and strengthens the arms and shoulders as well. Yogis believe that this posture opens up your respiratory system so that you can take in more oxygen with each breath. They also believe that the exercise helps to open the heart chakra to allow you to feel more connected to the world and to bestow forgiveness where needed in your life.

2. Do the garland pose in yoga. 

The garland pose opens up the hips and improves balance. This pose will also increase flexibility in your thighs and ankles while toning your core. If the squatting maneuver is too difficult, then you can sit on a chair and lean your torso forward between your thighs. Make sure that your feet are on the ground and that your thighs form a 90-degree angle with your calves if you are using the chair for support.

3. Do the reclined bound angle pose in yoga. 

This simple pose stretches the groin and inner thighs while opening up the chest. Make sure that your spine does not arch as you perform this pose. If you need support, you can place a pillow under your ankles to ease the stretch in your lower body or a pillow under your head so that you can avoid neck compression. This pose may also bring relief from fatigue, insomnia and mild depression.

4. Do the perfect pose in yoga.

The perfect pose opens your hips while stretching your ankles and your back. This pose is often used for meditation, and you can hold it for as long as needed to center yourself. Yogis believe that this posture releases nervous energy and helps people who suffer from disorders like asthma. Ancient yogis believed that the pose would help people to obtain supernatural powers.

Read more: CLICK HERE

5. Do a downward facing frog exercise. 

The downward facing frog pose will open the hips as you lower your body toward the floor. To make this pose easier, place a small pillow or towel under your knees or ankles. If you feel a strain in your ankles, then squeeze them together rather than turning your feet out to the sides.

Method 2 of 2: Other Stretches for Hip Flexors

1. Do a standing hip hinge. 

This is a good starter warmup exercise for opening up the hip flexors. Use your hands to support your back as you stretch the muscles in your groin. For an added challenge, kneel on the floor and then bend your upper body back. You’ll feel the stretch not only in your hip flexors but also in your quads.

2. Do a 3D hip flexor stretch. 

This stretch requires the aid of a chair. As you twist your body, you will stretch not only your hip flexors but also your thighs and your chest. You should keep your abdominals engaged throughout the exercise so that you don’t overextend your back. If you sit a great deal during the day, this stretch will ensure that your hip flexors don’t grow short and impeded.

3. Do a hip flexor stretch on a table . 

If you have no table suitable for the exercise, then you can use a workout bench or simply perform this stretch while lying on the floor. If you scoot down so that your pelvis isn’t supported by the table, then you will engage your core muscles. In addition to stretching your hip flexors, this exercise will help to relax and lengthen your lower back.

4. Do frog pullovers. 

In addition to stretching your hip flexors, this exercise will lengthen and strengthen your arm and shoulder muscles. You will also feel a nice stretch down the sides of your torso as you raise and lower your arms above your head. To increase the stretch in your hips, start in the beginning position for the frog pullover. Then, sit up and slowly lower your chest down over your feet to stretch the groin.

5. Do a hip rotator stretch. 

Instead of resting your feet on a wall, you can get into a 90/90 neutral back position with your legs supported by a bench. This exercise focuses on using the bent leg to push your other leg toward the wall. You can also draw your knees toward your chest to stretch the hip flexor in your bent leg.

Read more: CLICK HERE

5 Stretches to Regain Hip Mobility and Flexibility

If you are an athlete - or someone who trains like one - chances are your hips, piriformis, and glutes are tight. You may even find it difficult to sit in cross-legged positions. In this video, I’ll show you a few simple stretches you can use daily to help loosen those tight muscles and regain some sacrificed flexibility and mobility.

Stretch #1

1. Sit cross-legged with one foot in front of the other. Make sure both feet are flexed.

2. Pull your sits bones back into position and lengthen your spine.

8-Step Daily Routine for Hip Mobility

Key points ahead:

Tight hips make everyday activities more difficult.

Trying to force a stretch will just lead to more pain and stiffness. Don’t do it.

Practicing these 8 exercises consistently now will mean less of a need to practice them later.

Our hips and the muscles that surround them are the base for most of our movement.

They propel us in walking and going up stairs, as well as supporting us in kneeling and squatting. And in pretty much all sporting activities, good hip strength and flexibility is one of the keys to good performance.

Brief Discussion About Hip Flexors

YOU WILL FIND THERE ARE THREE KINDS OF HIP FLEXOR PAIN:

Should you be experiencing hip pain, but you are unsure how awful it’s, or which kind of injury you’ve got endured, those questions should be answered by this post .

For those who have nagging pain each day, and it hurts when you extend your hip flexor or transfer your leg, you could possibly possess a case of tendonitis.

It may be difficult to identify the difference between a pulled hip flexor and a bruised, as you may frequently experience pain when lifting the leg either manner. The difference is the fact that in a standing location, a bruised muscle is likely to be quite sensitive in case it is touched by you. Bruised muscles just need several days of rest and you will be prepared to go, although perhaps somewhat raw… To speed healing up, use a reasonable amount of heat using a heat pack to the place 2-3 times a day or warm towel, this kick start your curing system and will definitely stimulate blood circulation.

The Key To Pain – Hip Flexors

During hip flexor strengthening it is vital that you begin hardly QUICKLY, and slowly build up volume and resistance so that you can ensure you would not have a re-occurrence of your harm. First, although the precise strategy you need to follow will probably be described by the end of the short article, here will be the exercises chosen as the most effective rehabilitation exercises:

FORTIFYING EXERCISES

Bike Situps

Bike Situps are just like regular situps, except that alternate bending and bringing your knee, and you need to maintain your hands behind your face up so that it seems as if a bike is being ridden by you.

Tips to Increase Your Hip Flexibility

TIPS

There are a few clear reasons with this comparative negligence. The main muscles involved with hip flexion are the iliacus and the psoas, together called the iliopsoas. Since they’re comparatively deep seated than surface muscles they could happen to be overlooked by bodybuilders that have traditionally become the leading innovators in strength training. Second, there are not any clear ways to satisfactorily exercise them. Eventually, these muscles would not have the clear practical significance of the extensor counterparts. Yet, as antagonists knee and hip flexors executean unlock your hip flexors free important function in restraining the speed of rise and descent in leg extension exercises like the squat.

Top 20 Bodyweight Exercises for Building Muscle & Strength

Bodyweight exercises need to be part of your program if you want to get jacked.

But not just pushups, sit ups and high rep calisthenics.

That’s beginner stuff that won’t build any real muscle.

We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.

The nice thing about these is that they’re very natural and can usually be done pain free by most people.

Below is a list of my top 20 bodyweight exercises for size and strength.

1) Chin/ Pull Up

These build the lats and biceps very effectively. An impressive number of full range, perfect reps is twenty. Everyone should do at least fifty total reps per week of some sort of chin up variation.

The parallel grip chin/ pull up is easiest on the shoulders and elbows and is the one I recommend most. Doing them on rings is safest as it allows for the most natural movement but is also significantly more difficult.

3 Ways to Open Up Your Hips

Guest Post By Eric Wong

It’s been over 7 years since I first started training MMA fighters…

I still remember the day I approached my “sensei” who had a 4-2 record at the time, fresh out of university where I earned my Kinesiology degree, nervous that he’d laugh me out of the dojo about my suggestion that I be his strength and conditioning coach for his next fight.

Thankfully, he didn’t laugh at my suggestion off and instead we started training together. We won and lost together and we’re still good friends to this day.

He even popped my “UFC cherry” and brought me along to my first ever event (with a fighter on the card!) when he got the call to compete on the biggest stage in MMA. I’ve been focused on training fighters since.

The fastest way to lose body fat that NO ONE BELIEVES

If there was a way to explain to people the secret of fat loss no one would believe me, but because I care so much about sharing the truth I will try my best.

More exercise is typically not the answer. It usually comes down to the right kind of exercise.  I’ve written about this over numerous of times in the past, but to simplify my explanation of what you should do I will do so in one phrase.

“you should do what you do least of.”

Of course things are usually more complicated than that, but that’s how it works for exercise.  Not everyone has the experience and the scientific background of how everything works, but I’ll argue you know about 70-80% of what to do stay healthy and fit.  Maintain a reasonable weight and low body fat percentage.

Weight Loss Workouts for Women – Weights Burns Fat

If there is any one thing that many women are lacking in workout plans, it’s heavy resistance training.  Most women I work with always seem to be afraid of lifting heavy weights.  There’s this stigma of getting big and bulky, the reality is that it just won’t happen.

In some instances, there are women I have worked with that do have a tendency to put on a noticeable amount of muscle (especially in the hips and thighs).  When working with this body type, I recommend adjusting reps and sets to those “fast growing areas” after about 6 weeks of training.

One thing to consider is that the “feeling” of building muscle may feel more obvious because unlike guys, gals tend to wear more form fitting clothes more often.  Because of a having more snug fitting attire, any change in muscle size is felt almost immediately.  This is especially true if you haven’t done any weight training.

The Fastest way to lower your Body Fat Percentage

Here it is:  Burn more calories than you consume.  Teach your body to become more sensitive to insulin by properly using restricting high glycemic carbohydrates and changing up your meal frequency by either increasing or decreasing how often you eat.  Create the best environment for fat loss by getting the proper nutrients and getting adequate quality sleep to ensure proper recovery .  You want make sure your body doesn’t get too adapted to any one type of exercise or nutrition regiment. And of course, manage physical and mental stress.

Lets consider the out of shape, very sedentary, overweight individual.  If that is you, you’ll burn fat and lose weight faster than any in-shape person ever will.  However, if you’ve been working out for month or longer then you need to take a few additional things into consideration.  There is no one-size-fits all approach to lowering body fat % percentage quickly. I use to believe that it was all about calories in vs calories out.  It turns out that just doesn’t work that way for everybody.  So there needs to be some customization to your fitness programming so that you keep moving in the direction of your goal. Let’s take these two examples.

How to lose weight and Gain Muscle – understand how it works

If carb backloading is used sparingly, you can use it to lose weight and build muscle at the same time. After much testing, personal review with myself and clients, I’ve found that carb back loading has a place to broader audience than I had thought before. In my previous review of carb backloading, I said that it’s not ideal for people who are 30lbs overweight. I’ve changed my opinion on it because it really does work: lose fat and muscle gain at the same time.

I’ll explain in greater detail how this works, but let explain how diets for muscle gain are suppose to work.

What foods do you need to eat to gain muscle?
Here’s a brief food list.
Protein: Chicken, beef, pork, fish, milk, cheese, meal replacement shakes
Carbs: bread, rice, pasta, vegetables
Fats: Avacados, olive oil, coconut oil,
(it’s nothing special)

Ryan’s Ultimate Guide to Lowering Your Body Fat

What is the one thing you’re not doing that’s preventing you from getting to the body you want ?   How is that some people are able to stay lean , keep their abs and look amazing while you’re stuck unhappy or dissatisfied with your body?

In this article I’m going to show you exactly what you need to focus on.

But to better understand what it is you need to do I’m going to share the biggest problem that most people have with lowering body fat percentage quickly.

The Reality of Being Fat

You see , I use to be overweight and very fat .   I was a heavy guy , I was 60 pounds overweight . Most of my adolescent life I was on the bottom of the talent pool when it came to playing sports .   I was always picked last and often didn’t get a chance to play basketball during recess .   I was slow , out of shape and pretty discouraged most of the time .

Unlock Your Hip Flexors and Eliminate Lower Back tightness with This Stretch

Do this to stretch your tight hip flexors (from sitting all day) and relieve your lower back from working so dang hard.  Remember, tight hip flexors pull on your pelvis causing your lower back to arch. Instead of watching the video you can look at the pictures further down the page.




Step 1:

Kneel down into a lunge position with your knee on the ground. Contract the glute of the side with the knee down

3 Tips to Loosen Your Hip Flexors to Get Explosive Hips

What Are Hip Flexors?

Hip flexors is the group of muscle that help you to move or flex your knees and legs, allowing your body to do movements such as kicking, sprinting, weightlifting and changing direction while moving.

It is very important to pay attention to your hip flexors because the mobility of those joints make a significant impact in your life in many ways. It affects your speed and power when running and weightlifting, and more importantly, those everyday activities, like picking up groceries or your child from the floor. The more unlocked and healthy your hip flexors are through daily stretching, the less your body relies on your lower back, which can lead to back soreness and injury.

UNLOCK THE POWER OF YOUR HIPS!

Your lower body is far stronger than you realize. Open up your hips and improve their mobility before every lifting session. You'll access more strength now, and build more strength moving forward!

Our bodies are designed to do some amazing things. However, all the running, jumping, lifting, throwing, and playing we're built for can't stand up to the hours we all spend sitting down. This is a necessary evil, of course. We have jobs. We don't hunt for our food every day. Which is great because, honestly, I like my computer and air-conditioned house.

3 Easy Step To Relax Your Hip Flexors

The hip flexor is a muscle which helps to lift your knees and bend at the waist. These muscles are found  deep inside the abdominal cavity and they are known to be the strongest in the body.

You put a great deal of weight on your hip flexors when you kick or sprint. That is the reason why many athletes, particularly runners, soccer player and martial artists are especially inclined to hip flexor injuries that result in hip flexor pain.

The Hip flexors pain is generally felt in the upper groin region, where the thigh meets the pelvis. To keep away from hip flexor pain, you should give more careful  consideration to these muscles.

Unlock Your Hip Flexors Book Review

Read My Honest Unlock Your Hip Flexors Book Review before you buy it. Does it Really Work or It is A Scam?

Product Name : Unlock Your Hip Flexors

Product Author : Mike Westerda

Unlock Your Hip Flexors Review:

If you sit all day, have hips that are stiff, suffer from mysterious hip aches or struggle to do a perfect squat, then you need to check out Rick Kaselj and his Unlock Your Hip Flexors program. You see, our hip flexors are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step. Everything goes through the hips.