Cooldown 3 - Hip flexor stretch - ideal for any population
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- Опубліковано 16 вер 2024
- effective strength and conditioning program by mark wildman
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I'm most impressed by the pants that give you this kind of range of motion.
Loving the cooldown videos Mark. Always knew cooldown was super important but I was never quite sure what do to or how long to hold the stretches for. Good stuff as always.
Mark I've been watching your vids for several years now but if there is one thing that amazes me it's how stretchy your pants are. Mine would rip immediately. Great content as always
5.11 defender flex slim
Thanks for doing the cool down series with specific instructions. I'm finding it helpful.
Thanks Mark for all the videos! I currently do this stretch but not as long and not as deep. I'll start using this info right away. Have you consider having a "Tip Jar" or "Buy Me a Coffee" links? I'd like to contribute to your channel.
painful on my left hip flexor! oh my god tears in my eyes, cheers!
insert joke .... "o lord, make my hip like the other..."...... now the right hip flexor hurts....
Thank you! Been waiting for your cool down series.
Love the content you put out Mark
Well done, Mark. Thanks, I needed that!
I like this because I'm old and stiff.
Solidarity, internet stranger.
Awesome.
Lol... "most people don't have a tall staff so let's use our steel mace"
Very useful stuff. Mark, I do a lot of Miranda Esmonde-White's Essentrics/Classical Stretch (often on PBS tv in the US). She loves working on the iliopsoas in every session, but she preaches against holding stretches for longer than a few seconds. She suggests holding might cause the muscle to try to shorten itself instead of lengthen. Have you heard this before? Both you and Miranda take a thoughtful, scientific approach to coaching.
I have not heard that, but I put short duration position movements in the warmup. Then loading muscles. Then cool down is restablishing length for loaded muscles. Her strategy sounds like my warmup strategy. A fine strategy if you aren’t lifting heavy objects.
I used to do this a lot, but not for this long. Need to add it back into the program.
As much as you hit the ground…. Yes…
@@MarkWildman Doing it right now.
This series is very useful, thanks. ☺️
This is awesome 👏 thank you so much for everything that you do for us
I train very hard (so I think) however I don't put as much emphasis on my cool downs. I'm going to stop being a lazy turd and put more effort into my cool downs by incorporating all of these. Thanks Mark.
🙌🏽🙌🏽🙌🏽been waiting for the cooldown videos!
That Macebell looks like it's exclusive to a cleric or paladin and does +5 holy damage. :D
I love the boots. A no drop heel and much like Tactical Research.
Are these cooldowns suitable for overweight and deconditioned individuals? A warmup series for these would also be a god send. Cheers Mark
They certainly can. Just limit your time in the beginning to 1 min or less, until the muscles are strong enough to be subjected to sustained load.
I gotta say man, that mace of his is VERY cool.
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Mark, fantastic video as usual. I would love your opinion on kneesovertoes guy and his approach to knee longevity. Thanks!
Yes please.
Still haven’t watched any of that content 🤷🏻♂️. People say it’s good so when I get a week of not constantly producing, I’ll watch it. Any recommendations on the ones I should watch?
@@MarkWildman "How to make yourself a World-class Athlete" is a good one.
Be cool about it
A question - would you recommend doing all these stretches for, say, 3 mins each moving from one to the next with no breaks? Or do you rest in between?
Thanks for the awesome videos, kettlebells and clubs have been a big part of my life for the past 18 months and that’s solely down to you. We all owe you big.
I don’t think breaks are necessary
Really good stuff. I used to call this sort of thing ‘drying out’ the muscles at the warmed up range. You might try doing this front of a wall or tree not only for the prop, but to reach up the wall/tree to make the body coordinate the various parts as you say. Sort of a vertical child’s pose.
Mark is the definition of "Sexy Nerd"
I need them jeans!
5.11 defender flex slim
Hi Mark. Loving the cooldown series!
Grabbing the rear ankle really deepens the stretch in my experience.
Any thoughts on that?
Yeah. I just wanted to put that in a separate video so people will regard them mentally as different things
Good stuff. Like the addition of the prop. Is the frog also cooldown material? Thanks for the content & have a nice day.
Is there a frog in this video? Or frog stretch?
@@MarkWildman hahaha at least I haven't noticed one. I meant the frog stretch.
David Goggins actually felt like dying as he was running marathons but didn't stretch.
I’m sure it will benefit me a lot. But…This is hurting my kneecaps I the back leg so so bad. Any ideas on that?
Put pillows under the back knee
Hi Mark. How the neck exercises will improve our life?
Less pain. More mobility
@@MarkWildman so it's got people who have pain not an exercise to include iin everyday programne?
It’s an everyday exercise. If you don’t have neck pain now, you will. Think of this as simple insurance for living in the modern world
@@MarkWildman Hey Mark, thank you. That scared me a little, because i already deal with some phyisical challenges in spite of exercising everyday, pain is not unknown tome. What do you means i will? Because of aging?
@@patriciafigueiredo9177 yes
Any modifications or adaptations I can make for severe kneecap pain in the kneeling back leg? I already use a 4" foam block/cushion under that knee on the floor. I have arthritis under the kneecap in the joint.
I have adapted this by standing next to my bed with the front leg and kneeling on the bed with the back leg.... and adjusting to get this same stretch in the hip flexor.
Is this adaption appropriate to get the same level of functional stretch in the hip flexor?
Any opinion on proping your rear foot up on something aka the "couch stretch"? Better/worse/no different?
The stretch from Marc is for the iliopsoas, the couch stretch for the rectus femoris. Doing both makes perfectly sense in my book.
That’s an upcoming video. But yes. Different targets
@@MarkWildman Thanks Mark
@@donbypiso486 cool thanks didn't know that
If I feel it in my quads does that mean I'm doing it wrong? Or just gotta get thru that lack of flexibility first?
Just gotta get through that
This hip flexor stretch really hurts my knees when they are driven down into my yoga mat/ground. Am I doing something wrong?
Spend time stretching the quads. Put an ab mat under the knee when doing hip flexor
omg I use egoscues method and i really thought my hip flexors are stretched nice and long :D:D nope... i was suffering just!!! i didnt last a minute on each side but i will be doing it EVERY day, this is so helpfu;!
Since kneesovertoesguy is now all the rage on youtube, I've incorporated progressively deeper ATG Split Squats for a while. They stretch the hip flexors in much the same way as your stretch, but in a dynamic way. If you could only do one approach, which do you think is more effective and why?
I think Mark version is not dynamic because it's a cooldown move. KOTG or any dynamic stretch are exercise per se, and won't do as cooldown.
@@amuroGenki Of course, but think about it. You could either do 5 mins of ATG split squats towards the end of one of your weekly sessions, or do 2x2 mins of static Hip Flexor stretching 3 times a week. Which would be more beneficial for your joint health? That was sort of my question
@@georglehner407 I think I would do both :-)
Hello Mark, thanks for the vid. Some people argue that stretching after a workout is not a good idea because it can cause delayed onset muscle soreness and/or "kill the gains" of the workout for that muscle. What do you think about that? Also, is it possible to obtain very high level of flexibility stretching like you demonstrate on a daily basis? Like to be able to do a split. Thank you!
I think people who say that don’t know any circus performers.
Front splits are easy to get. Side splits are hard
Thank you Mark, you're awesome!
@markwildman will you be including lacrosse, double lacrosse (peanut) and spike balls as part of cool down/post workout routine?
I hadn’t considered it. But I could
@@MarkWildman it makes a huge difference if I use them.
💪👏👍
fantastic cooldown series. can you explain why flexion comes after extension but before rotation? and why the spline before the hip? (you stipulated this order in the first 2 videos)
Order of complexity.
Am I supposed to have a religious experience while doing these?
Depends on when the last time you stretched your hip was
@@MarkWildman 🤣
So people don’t have staffs laying around but have a steel mace. Noice?
I’m assuming most people who watch this channel have maces🤷🏻♂️. I haven’t covered staff stuff yet.
@@MarkWildman well I get that now lol! this was the second video of yours I have seen (neck stretching was first), I did not realize at the time, but of course seeing more of your content it makes sense now. Great channel! will be back early and often, especially for the stretching content!
Glad to have you
We have 70 some? Mace videos. I’ll get back making more soon
I have to invest some minutes more into stretching.