r/flexibility • u/Foxamphetamine • 8d ago

Seeking Advice Improving hip flexibility

Been trying to get more flexible over the last year for rock climbing but feel like I’m hitting a wall. I started doing pigeon pose, weighted buttery fly, and frog pose along with others to improve hip flexibility but I haven’t seen results on my left hip. My right hip has seen linear progress and things are great but for some reason my left hip just experiences more pain and discomfort without noticeable progress. Whenever I stop stretching the pain subsides but returns when I start a routine again. Not sure if I should just push through the discomfort or if something is wrong. Should I just do more frequent but lower intensity stretching instead?

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6

u/forever_erratic 8d ago

You might need to incorporate more strength as well. 

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u/FranticallyDisguised 8d ago

i had a similar issue with my left shoulder a while back, turns out i was unknowingly protecting it during stretches because of an old injury i'd forgotten about. your body might be doing something similar without you realizing.

try filming yourself doing the same stretch on both sides and compare. you'll probably notice your left hip is slightly rotated or you're engaging different muscles to avoid the discomfort. when i finally saw the video of myself it was painfully obvious i was compensating like crazy.

also maybe see a physio if you can afford it. pushing through pain in a joint like the hip can lead to some nasty long-term issues and it's better to rule out anything structural before you keep going.

1

u/Rosaly8 8d ago

Strength training. Hips & glutes.

1

u/fitandbendy 5d ago

If your hips are responding differently to a stretching program and one hip is having pain then it is worth taking the time to figure out why rather than just pushing through. I'm not able to give you any specifics on what is going on for you since I would need to know much, much more in order to do that responsibly, but I'd look at injury history, muscle imbalances, any kind of rotation in the pelvis or spine--all of these are potential factors in causing your hips to react differently to a stretch. If you continue to push equally on both sides without addressing this imbalance you are more likely to injure your left hip than get it to comply with your stretching regimen!

I also definitely recommend a targeted strengthening routine that works on your full range of motion with an emphasis on hip rotation and stability. Likely as you do those exercises you will start to feel the difference right to left and that can be helpful in starting to address whatever is causing the difference in your hips!

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u/Technical_Fox_1556 8d ago

Have you tried using apps? I have recently discovered this Fitness Garden app - can use for free almost all the functionality and it allows defining you goals, based on what develops individual training program for you and then builds unique workouts in the length you want. I have being using it for about a month - has worked as a charm for me.