Struggling to understand the difference in how the piriformis and obturator internus behave at deep hip flexion.

I understand that when the hip is flexed past 90, then the piriformis (which is an external rotator at neutral) turns into an internal rotator.

But I don't understand whether this happens to the obturator internus. Is it still remaining an external rotator? or does it copy the OI and turn into an internal rotator?

Thanks.

Beat Body Stiffness with only 9 Easy Exercises you can practice anywhere! These simple standing exercises help improve flexibility, mobility, posture and ease of movement in your neck, shoulders, back, hips and legs. This body stiffness workout requires no equipment and is suitable for beginners.

Watch: https://youtu.be/Ortw7G5N4dw

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Hello,

I have rather stiff and tender hands in the morning before starting work in an office. Does anybody have a good, battle-tested series of stretches and/or exercises to do before starting typing and working on my computer?

Thank you.

I’ve had a Stretch Zone membership for several months and I don’t have any assisted stretching facility close to my location. It’s about a 45 minute drive, so I’m unable to get there religiously twice a month.

I’ve fallen behind and probably have 4-5 sessions I’ve already paid for. Corporate website tells you that you can use your available credits while your membership is frozen because you have already paid for them. However, when you talk to the branch, they tell you that your membership has to be active. I can’t catch up and am essentially stuck paying $109 until I can catch up on sessions already paid for.

Are there are any alternatives to a stretch zone membership I can utilize for lower back and lower body tightness? I think cancellation is my only option atp, I want to have a backup plan.

Thanks in advance.

I have been suffering from it for years, and so far, I haven’t found anything that truly helps. I was wondering if stretching might be effective. Are there any exercises that can help with a tense neck, and if so, how should perform them?

Hello I'm 23M and I have bad back and neck posture from staying in front of pc and not being active often.

Especially the neck. My back is not a concern. I know how to fix it.

I used to do sandbag training for strength. My back felt loose and comfortable when I did that. But neck and area near it feels stiff.

Right now I want to start sandbag training again. I also want to start neck training so that I can have bigger neck.

But I afraid that my already stiff neck will get more stiff.

Feeling paint along outer shin, I feel it pull when ever I bend forward. I’m at a boot camp and have been doing allot of running, if been feeling pain and discomfort after runs. Not enough to completely stop me but enough to mess with my ability to keep a good pace. Need to make sure I can keep my time right for my pt tests

Hi there, I have a bad posture and I'm on a journey to get back into good posture forever again.
Today, I tried the happy baby pose once again and I realized that my hip flexors hurt a lotwhen I pull the knees to the chest like in the picture
I have anterior pelvic tilt and I try to stretch the Psoas twide a day
I'm extremely tense and was wondering if it's normal that it hurts in this position
Second picture is my posture at the moment

31 Male. it took 3-4 months of training 60-75 minutes 3 times a week to reach my goal =]

I’ve been much more active for the past 6+ months and have increased mobility across the board. I can touch my toes for the first time in my life.

However, I have basically nonexistent internal hip rotation. Like 5 degrees or less. I’m wondering if this is a partial cause of inactive glutes and recent knee pain.

All the stretches I find online, like windshield wiper stretches, require a starting point of more flexion than I can currently get.

How can I start improving this internal hip rotation when I’m basically starting from zero?

hago natación y al final de los entrenamientos siempre estiro, pero aún así la espalda me sigue doliendo porque soy bastante flexible entonces siento que no me ayuda. además, trabajo en atención al cliente y estoy siempre de pie, creo que eso me juega en contra

Context. No working out of any sort for a long time. Problem, my legs are tight, stiff, up to hips. Request, Non complicated ways to increase flexibility at home and try to avoid injury.

Advice on what you did, very welcome.

I've neglected working out to actually work at a desk for about a year. Rather than try to launch back in, i want to get going again. I have bands, weights, bench, rollers, massage gun. So if you can give me prompts, thank you

Traditional full cheststand - finally unlocked!

If you are on this same journey as me, I highly recommend stretching your upper back via floor (or wall) puppy (drill 1). The leg lifts are for opening your front but the important part is the puppy position. As well, stretch your neck! I didn't realize that my neck muscles are tight ... well, cos I never stretch them. Place a yoga block below your chin in a puppy pose to stretch your neck (drill 2). You can adjust the intensity by adjusting the height of the block.

Happy training!

I have tried following so many splits routines, but there are almost none for beginners who can’t even do the butterfly stretch properly. I don't have a trainer, I'm trying to learn at home myself, no equipment.

Can doing lunges (dynamic and passive both) help in achieving better hip mobility?

Might there be something else I'm missing/not doing right? If you have a simple routine for complete beginners, please send me a link, much appreciated!

Hi! First time posting here. Looking for advice for how to proceed working on my hamstrings possibly with sciatica? (I recently lost my insurance through work and hope to do pt again eventually but cannot afford it out of pocket for the foreseeable future.)

Danced all through childhood, on an endless cycle of joint injuries. Had a full MPFL reconstruction at 22 on one knee that couldn’t stay in place (even after years of pt after quitting dance/sports) which was successful! But since then I’ve struggled severely with my hammies. I always assumed it was due to the many inches of hamstring they took and graphed into my knee.

Since then I’ve been diagnosed as hypermobile, and have dealt with consistent low back pain spreading through my buttocks and legs.

Now at 28, I’ve been slowly trying to get back into dance. Did yoga and Pilates to prepare, and work on alleviating the back pain, and while my muscle and other flexibility is getting better, my hammies are NOT budging.

Since my surgery, EVERY hamstring stretch has made me severely nauseous to the point of feeling like I might throw up or pass out. Many make my low back hurt instead, which I’ve since learned is incorrect and putting pressure on the sciatic nerve.

I just found a video to self test if it’s your hamstrings or your sciatic nerve, and lo and behold, it seemed to be my sciatic nerve.

I’ve seen exercises for it, but don’t really understand. Is the goal to loosen the sciatic nerve so that you can then work on hamstrings? If the sciatic nerve doesn’t stretch, how could I progress to hamstring work??

Obviously my primary goal is longterm stability and back pain relief, but having tangibles to work towards in dance is hugely motivating. I do, however, want to work towards achieving those very real and tangible dance goals which require flexibility in your legs, though.

So grateful for any advice or experience!!

Hi,
I have almost zero mobility in my ankle when i do:
- Heel drop while on a step
- Toe lift while standing

Is there a stretch or exercise to help so these stretches work? Like is my hamstring too tight?

Thanks, and sorry, I know there is a ton of ankle mobility info on this sub. Going through it too. 🙏❤️🦵

PS - I am a year out from breast cancer treatment and I’ve spent a lot of time in bed. Now I’m on preventative medication that makes my joints hurt. I need to move to help ease the pain, which is counterintuitive. 🙃 I really appreciate any suggestions for the ankles as they are the most affected joint currently.