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Cheechoe

Side Quest 3: Put Your Hips Into It!!

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Wow.

 

Ok.      That’s it, Nerds.



I have read FAR TOO MANY threads speaking of hip tightness and injuries.

 

NO MOAR!!!


TIME TO DO SOMETHING ABOUT IT!!!!

 

After all, what is a monk without hip mobility?




I put together a routine of stretches, kicks, and static holds that will not only stretch your hips and the surrounding muscles but help build strength.


(hips so swole like woah)


My challenge to you is to do this routine EVERYDAY. It will take 10-15 TOPS and can be done before and/or after your normal workout. And since it is mostly stretching….can be done ON REST DAYS. BAM. As most areas of fitness, consistency is the key.


Do I expect you so be absolutely flexible and pain free in one week? No. I expect to give you knowledge, motivation, and guidance for hip mobility that will hopefully lead to the desire to form a habit.

 

***NOTE***

 

If anyone makes fun of my pics/vids I will hunt them down and punch them in the knee cap.

 

 

STRETCHES

 

Each stretch should be done on at least a 20 count. That's with Mississippi's in between, nerds. Be sure to breath deeply throughout the stretches and relax the muscles, letting gravity do the work. Take each stretch to the point of discomfort and tension, then try to relax against it. Pain is not discomfort! If you are feeling pain, pull back!

 

1. Sampson stretch.

 

14+-+1-4.jpg


We all know this one. Place one knee on the floor (with padding if you have bad knees) and lean forward, keeping your back straight. Thusly.. You should feel this in your flip flexors. BE SURE TO GET RIGHT AND LEFT SIDES!!

 

2. Delilah Stretch

14+-+1.jpg         14+-+1-1.jpg

 

Go a leeeettle bit further forward in your Sampson stretch while maintaining a straight back. It’s ok if you can't get your elbows on the ground, just go as far as you can without pain, and with both arms inside your bent leg). You should feel this in your upper quads on the straight leg and in the hamstrings/glutes of your bent leg. GET RIGHT AND LEFT!!

(I'm sure there is a yoga name for this but I don’t know it and we all know I like to make up names.)

 

3. Deep Squat.

 

 

14+-+1-2.jpg     14+-+1-3.jpg

 

 

Keeping the weight on your heels, squat down in a wide stance (~shoulder and a half width) until you are parallel, or until you feel the tension in your inner thighs. As you hold this stretch, gently push against your inner thighs with your forearms to open the hips up even MOAR. (Push with your palms if you can not reach with your forearms without falling forward out of the stance).

 

 

 

4. Dog Hump Floor Stretch

 

 

14+-+1-5.jpg

Stop giggling. We've all done it. This stretch opens your hips by stretching the piriformus and and abductor muscles. Relax against this stretch and let gravity do the work. For an added stretch, rock back and forth while keeping tension toward the ground. Porn music optional.

 

 

 

SLOW TO FAST KICKS

 

 

Now that we have relaxed and let gravity stretch for us, I'm adding to the challenge what I like to call "active stretching". It is basically activating the muscles involved in the stretch with an isometric hold to build strength in those muscles as they are working against gravity. (Much like Yoga....but better because in the form of KICKING!!!)

 

 

Here is the idea:

 

You have 4 different kicks;

 

Front Kick

Turning Kick (Roundhouse)

Side Kick

Back Kick

 

That makes a series of 8 because you have to do them all of them on your non-dominate side too. Suckers.

 

(For those who do not have kicking in their martial art, have no fear..I will go over the kicks in as much detail as you need.)

 

 

 

  • Find something to hold onto: A wall or a desk. We are not working on balance here. The idea here is isometric hold.
  • Kick as high as you can: The idea is to STRETCH...that's why it's okay to compromise balance. In fact, you are still working on balance because even though you are holding yourself up, you are stretching the muscles of the supporting leg and hip. If your head goes low, then let it. If you can't kick higher than your waist, then DON'T. Hopefully you will see progression in the week.

 

Each kick you preform 5 in slow motion without setting your foot down, then immediate perform 5 more in fast motion. THEN you may set you foot down.

 

 

Front Kick Right: 5 slow, 5 fast                                              Facing forward kicking directly in front of you

Front Kick Left: 5 slow, 5 fast

 

 

Truning Kick Right: 5 slow, 5 fast                                          Facing forward, kick toward a 45o angle

Turning Kick Left: 5 slow, 5 fast

 

 

Side Kick Right: 5 slow, 5 fast                                               Facing forward, kick toward your side (90o angle)               

Side Kick Left: 5 slow, 5 fast

 

 

Back Kick Right: 5 slow, 5 fast                                             Facing forward, kick behind you (180o angle)

Back Kick Left: 5 slow, 5 fast

 

 

 

 

I will upload videos to show form on each kick. :)

 

 

(You are only allowed 2 vids per post so I will break it up)

 

 

These stretches and kicks may make you tight at first. Keep doing them and your body will relax more and adjust. Remember: Consistency is the key. Let's get our hips working right, Monks!

 

 

HUZZAH!!!

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FRONT KICK:

 

 

 

 

Bring your knee up in front of your chest as high as you can and try to keep it there as you extend your leg. Keep your knee up the whole time...you will feel which muscles you are working.

 

 

TURNING KICK:

 

 

 

 

Bring your knee up high to one side of your chest while you extend your leg out at a 45 angle.  You will feel this stretch in your internal obliques. Keep your knee up during all of the kicks.

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SIDE KICK:

 

 

 

 

Bring your knee in all the way to your chest while your feet are pointed toward the object you are holding onto. You will feel this in your external obliques. Keep the knee up as you extend the leg straight out to your side. Make sure the knee and the hips lock out at full extension.

 

BACK KICK:

 

 

 

 

Bend your knee underneath you and extend your foot out directly behind you. Try to keep your head as high as you can because this will stretch your erector spinae and make you activate your glutes MOAR during the kick.

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******BONUS ROUND FOR THE IT BAND!!!*******

 

 

 

 

 

 

If you guys have any questions, please feel free to ask.

 

 

If you have any stretches to add, please tell us and even add some pics so we can all join in the HIP MOBILITY FUN!!! :D

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Uh, Kishi?

 

I think we should permanently make Cheechoe in charge of weekly challenges.  She seems to have kicked our asses.

 

(Huzzah, hip mobility!  Gotta try to do this later.  I need to not be lazy. >.< )

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This is awesome.  The "humping" one might break me.  I can squat like nobody's business, but whatever gets stretched with that is seriously in need of attention.  Thanks for all the videos!

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The arthritis in my hips exploded watching those hip stretches and kicks. I need to do this! HOW DID YOU KNOW I NEEDED TO DO THIS!!!!!

 

This is it in a nutshell?

 

Stage One:

1- Sampson stretch- 20 count

2- Delilah stretch- 20 count

3- Deep Squat- 20 count

4- Dog Hump Floor Stretch- 20 count

 

Stage Two:

Slow to Fast Kicks

5 slow and 5 fast, both sides without putting feet down,

hold onto something because this is not for balance but isometric holds

1- Front Kick

2- Round Kick

3- Side Kick

4- Back Kick

 

Great photos and videos!

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Uh, Kishi?

 

I think we should permanently make Cheechoe in charge of weekly challenges.  She seems to have kicked our asses.

 

(Huzzah, hip mobility!  Gotta try to do this later.  I need to not be lazy. >.< )

 

No! No! She didn't kick our asses! She just raised the bar on what we gots ta do, that's all.

 

Also, does anybody else suddenly want to take a class under Cheechoe? 'cuz I'm seriously digging this.

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Woohoo!  Happens tonight, promise!

 

A friend with a history in Karate has said that he'll teach me basic striking an evening this week.  That'll help.

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BA HA HA!  The bag is nearly as tall as you!

 

Okay, I got that out of my system now.  I will await the furious hobbit as punishment for my lapse.

 

On a more serious note, those stretches look really good.  I'll add that to my list for the week.  And beyond.  My poor hips.  :(

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Oooh this is perfect! I need to work on both strength and flexibility for one of my karate stances (shiko dachi) and sensei has been getting on me to do better and better with it. It makes my legs shake at the moment :(

 

Thanks, Cheechoe!

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Whoop whoop awesome challenge, will add to my workout happening in 4.2 seconds!  

 

I believe the Delilah stretch is called Pigeon in yoga, its one of my faaaaaaavs. :)

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Uh, Kishi?

 

I think we should permanently make Cheechoe in charge of weekly challenges.  She seems to have kicked our asses.

 

(Huzzah, hip mobility!  Gotta try to do this later.  I need to not be lazy. >.< )

 

pffft. Whatever. I like our mix of motivational, scholarly, and crazy. xD Blends nicely. Too much of any one thing can't be good. ;)

 

 

The arthritis in my hips exploded watching those hip stretches and kicks. I need to do this! HOW DID YOU KNOW I NEEDED TO DO THIS!!!!!

 

This is it in a nutshell?

 

Stage One:

1- Sampson stretch- 20 count

2- Delilah stretch- 20 count

3- Deep Squat- 20 count

4- Dog Hump Floor Stretch- 20 count

 

Stage Two:

Slow to Fast Kicks

5 slow and 5 fast, both sides without putting feet down,

hold onto something because this is not for balance but isometric holds

1- Front Kick

2- Round Kick

3- Side Kick

4- Back Kick

 

Great photos and videos!

 

BECAUSE I SAW IT IN YOUR THREAD DUUUUUUUHHHHHH!! :)

 

But yes, this is an excellent TL;DR synopses. Remember numbers 1 and 2 of stage one are both sides.

 

:)

 

No! No! She didn't kick our asses! She just raised the bar on what we gots ta do, that's all.

 

Also, does anybody else suddenly want to take a class under Cheechoe? 'cuz I'm seriously digging this.

 

See Ninja Camp on Shogun's thread! ;)

 

 

*more scared of Cheechoe than ever now...*

 

Pffft. Whatev. You can knock me down in a punch.

 

But I still expect you to do this, Mr. Boxer! ;)

 

 

I would love to take a class under Cheechoe!

 

We need to do this International Ninja Camp meet up. I'll do the seminar on TKD and Shogun will do Ninjitsu. We need instructor for ALL THE ARTS!!! xD  

 

***NERDMONKHEAVEN****

 

 

Woohoo!  Happens tonight, promise!

 

A friend with a history in Karate has said that he'll teach me basic striking an evening this week.  That'll help.

 

 

Yay! Lemme know how it goes! I'm sure you have these stretches down with all the yoga in your challenge. :)

 

And Yay for friends that are so ken to share knowledge! That's the BEST! :)

 

BA HA HA!  The bag is nearly as tall as you!

 

Okay, I got that out of my system now.  I will await the furious hobbit as punishment for my lapse.

 

On a more serious note, those stretches look really good.  I'll add that to my list for the week.  And beyond.  My poor hips.   :(

 

I hate you.

 

AND BEYOND?????

 

 

I wanna hear about thie "and beyond,".

 

after you stop crying...

 

I tried the first four stretches after working out, and gosh do they work >.< - especially rocking back on stretch #4. This is such a nifty Side Quest.

 

Yay! I'm glad you felt it. You can also rock side to side in the Delilah stretch. You will feel the tension in the front of your hips switch from your hips flexors, the psoas and iliacus,  to your tensor fascaie latae and sartorious.

 

Tensor+fascia+lata.png

 

 

You can also rock side to side in the deep squat as long as your keep the weight on your heels and keep relaxing as you rock.

 

Hope that helps!

 

Whoop whoop awesome challenge, will add to my workout happening in 4.2 seconds!  

 

I believe the Delilah stretch is called Pigeon in yoga, its one of my faaaaaaavs. :)

 

Yessssss...I was hoping someone would know the yoga name!

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Owwww....

 

Woman, what did you just inflict upon my hips?

 

I really should start taking up yoga to fix these damned hips.

 

I think the question is: What haven't YOU been doing with your hips?? ;)

 

 

(I'm hoping this will help with your hip pain during your squats. And to loosen the up after Stairs.....you should totes do it at Ska's house so he can give you the classic WTFAREYOUDOING look us Monk's get so often. Then tell him to get his ass in the mini challenge and do it )

 

 

RisenPhoenix, I know! I did the mini-C and then my kicking practice. My hips are not happy. 10-15 days she says…...

 

 

AWESOME!!! Guess what? If they are tight in the morning MOAR STRETCHING!!!!

 

 

Muahahahahhahahahaaaaa....

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I did this routine twice today.

 

Once at the gym, then again at my TKD Dojang.

 

 

I think it's important especially as a female to keep the hips loose and keep the surrounding muscles strong. Though we tend to be more flexible, our hips are already wide making us prone to hip and knee degeneration. Stoopid child bearing anatomy. :/

 

I've seen many woman (there are 3 in my school alone!) who have had to get a hip or knee replacement when they are older and I DON'T want to be one of those woman. Oh please Lord, no. Yeah...so did it a second time after I talked to one of the women.

 

 

Codicil:

...Unless we are doing the Adamantium thing by then. Then I'll be OK with letting my entire body go to crap ;)

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Awesome mini-chalenge!
And here was me trying to think of some kicking exercise to do this evening :)

 

 

...

 

Hmm, my double entendre senses are tingling...   :distant:

 

...

Also, does anybody else suddenly want to take a class under Cheechoe? ...

 

I would love to take a class under Cheechoe!

 

Yep. There it is. (Not that I disagree...)

 

  :biggrin-new: 

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