Do you have tight hips from jiu jitsu?
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Has extensive time playing guard lead to tightness in the front of your hips? Too often people stretch without checking if it should be stretched.
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Assessment: controlled articular rotation (CARs) are an excellent tool to assess for range of motion deficits. If you feel thigh tightness when you bring your leg back or are unable to get your thigh past parallel with your torso you may have hip flexor / quad tightness. .
Treatment:
1️⃣Passively stretch your hip flexor for approximately 2 minutes. Make sure to tilt your tail bone under you to avoid overly stressing your lumbar spine or hip joint.
2️⃣PAIL/RAIL: Neurologically activate your new range by actively isometrically loading your hip flexor / quad. After a prolonged hold follow by isometrically holding your glut / hamstrings. Repeat. ❌Do not continue if there is pain.
This allows for improved ACTIVE mobility vs only improving less useable PASSIVE flexibility. ✳️cramping may occur: this is neurological confusion from your body not understanding how to active the shortened range. This diminishes with practice.
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Don’t let mobility deficits interfere with your options for potential jiu jitsu techniques.