Twiliath, you’re right. I got them confused. However, I did have tightness in the extender at one time on one side. This caused misalignment and pain in the hip joint. The physical therapists had me stand holding a chair or rail and lift my leg back using that abductor to stretch that front flexor. It was something I had to repeat over and over until I finally got myself re-aligned and the pain went away. If your medical insurance covers physical therapy, it’s not a bad idea to get yourself evaluated. Just because we’re riders doesn’t mean our sport injuries don’t count.
You can say that again!
Someone posted this you tube video of stretch for Hip flexors/ Psoas on a different thread a while back…
was very helpful for me…
http://www.youtube.com/watch?v=fXKquvRVUds&feature=related
Also- there are a lot more if you search youtube for “Psoas Stretch”
Blackhorsegirl, I use that “four” position and the one leg crossed (at the ankle) over the knee & etc. to stretch my piriformis muscle. I refer to the piriformis as that “angry” muscle in my butt.
It’s usually mad about something!
3Hanns, very good video and it looks like there’s a wealth of other videos regarding the psoas, too!
Excellent information!
Beasmom, I about fell out of my chair laughing! Yes, angry muscle is a good description. I have very long legs and I can bend over and put my hands flat on the floor even at 60 years of age but those butt muscles that come around over the hip just don’t want to give an inch. I try to do a little stretch exercise every day.
Oh, Lordy, don’t fall out of your chair! That’ll just make the piriformis madder!!!
I love these sorts of threads. I pick up so much good information!
Try this:
Sit in a chair, feet on the floor, shoulder’s width apart. Put your right ankle over your left knee. Try to position your right knee so that it is level with the left (so that your calf is parallel to the floor). Bend forward, slowly, at the waist. Then do the other leg.
That’s what works for me.
I attended a Britta Johnston clinic recently. She also had the rider do an exercise in the saddle, to relax her hips.
Sit in the saddle and raise your right knee towards your chest. Keep your shoulders level, your back straight. Use your arms to pull your knee to your chest. Hold. Then release the stretch all at once so your leg DROPS (like it’s falling to the ground).
Repeat on the other side.
Beasmon, My massage therapist just showed me a new exercise to stretch those muscles over the hips. Of course, this was after spending a long time working on those “angry” muscles.
Stand where you have something to hold on to like a chair, etc, cross one ankle over the other and bend from the waist as far down as comfortable. The leg holding the weight will feel the stretch in the hip joint area. Reverse and do the other leg. These have given me the best stretch.
The tennis ball exercise cured extreme discomfort in my piriformis, after a few weeks. I did the exercise once or twice a day. http://www.spineuniverse.com/displayarticle.php/article130.html
Ouch, Easyrider. But I bet that does help.
Thanks Blackhorsegirl, for the stretch. I may need it tonight. Long day at the show…
Despite what the article says, it’s not “excruciating.” It hurts so good. And what a relief to have no more pain from my piriformis. My massage therapist recommended this and it was a miracle.
Based on my own personal experiences, rather than trying out exercises online, I’d go to some kind of qualified professional (chiropractor, WELL TRAINED yoga/pilates instructor or personal trainer, PT, heck, even a well trained dance teacher) and get them to do an assessment and recommend exercises - which they should then WATCH (and help) you do to make sure you’re doing them correctly. (If you just get handed a sheaf of photocopies and shown the door, go someplace else.)
The reason for this is that it can be very difficult to isolate specific areas of the body to stretch or strengthen, because often tightness or weakness goes hand in hand with a neighboring area being looser or stronger than it ‘should’ be. If the exercise isn’t specifically designed to limit the involvement of the area that’s normally ‘taking up the slack’ as it were for the problem area, then it’s going to be very difficult to get real improvement.
(That may not be clear, so I’ll use my own example: I have arthritis in my lower spine and it gets very very tight. I’m also extremely flexible in my hips and upper back, so the vast majority of lower back stretches - which rely on your hips and upper back only having so much give before the lower back HAS to join in the fun - just don’t do a thing for me. My lower back stays just as it is and my hips and upper back go ‘oh, okay, let’s stretch!’ and nothing improves. I had to see a specialist PT who watched me go through a variety of exercises - including some poking and prodding occasionally - before eventually coming up with a couple that work, because they also stretch the hip area enough that my lower back HAS to get involved. If someone had just given me the list of common back stretches and sent me on my way, it wouldn’t’ve helped anything.)
I’d particularly think about going to see someone who has training if it’s a distinctly ‘sided’ thing, as it could stem from some other issue rather than just your hip joints naturally being tight. (The tightness could be the result of your body compensating for some other issue which you’re not even aware of.)
(And by training I don’t necessarily mean specifically medical - but it has to be someone who has studied anatomy and understands how things work together and what each stretch or exercise is actually doing bio-mechanically, so that they know what to look for to see if it’s working for you or not.)
40 min elyptical 3 times a week, ball exercises and core lifts with weights in both hands- 3times a week, ride everyday and you’re fine!!
Also do the weight machines for legs- with the weak leg only- works wonders…!!
PS: the older you are- the more it hurts…get used to it…it’s the way it works! …:(!
