Thread: Best Exercises to increase flexibility in the back & hips?

I need more advice!

I was wondering what some of you do to increase the flexibility in your back and hips. I have started yoga that is specifically for inflexible people, and it's starting to help a bit. I was told by one of my instructors that it's not the movements that I'm not understanding, but my range (the extent I can do a movement, and how fluid it looks).

Suggestions? Advice? Sources? I have a clue as to what I should be doing, but I'd like to hear from others also.

Yoga is the best for what you are after, in my experience but...for me, it took 2.5-3 months of doing yoga for 3 hours a week (2 sessions at 1.5 hours each) before I really saw a BIG improvement in my flexibility.

I was doing Iyengar yoga which uses props, focuses on exceptional technique and also holds the posses for longer than most regular classes....that was the key to my success.

I need to get back into it again as I'm currently as stiff as a board.

I think it would help to figure out a little more specifically what muscles are tight. A physical therapist or maybe some other body work specialist (massage therapist, etc) might be able to help you with that.

If you think your "hips" look tight, it could be hip flexors, or something immediately above or below in the cascade of connected parts: hams, IT bands, obliques, any of several layers in the lower back.

What movements specifically do you feel lack range of motion?

Originally Posted by ssipes

I think it would help to figure out a little more specifically what muscles are tight. A physical therapist or maybe some other body work specialist (massage therapist, etc) might be able to help you with that.

If you think your "hips" look tight, it could be hip flexors, or something immediately above or below in the cascade of connected parts: hams, IT bands, obliques, any of several layers in the lower back.

What movements specifically do you feel lack range of motion?

It's difficult to describe movements through written format, but bear with me! Pushing the hips forward and backward (so backward figure 8s, forward figure 8s, "bicycle hips", the melaya hips which is a downward figure 8, upward figure 8s etc); and then there is my back. I've always had trouble with my lower back, but as long as I do movements and yoga correctly, I don't get as many flare ups. I don't have strong back muscles, so backbends and undulations can sometimes be difficult. Now, I can do these movements the correct way, but I'm straining to make the movements bigger and fluid. My instructor said I shouldn't have to do that, and that I should increase my range, which I agree with.

I hope this description is on point!

Attending yoga class with a good instructor and taking those poses out of class sounds like a great idea to me. I'm a huge fan of Iyengar yoga, too. For increasing flexibility, you want to be sure you're holding the poses for 30 seconds or longer -- so a power yoga class isn't going to meet your needs, for instance.

Other than that, there's a concept known as 'specificity of training' that says that the best way to increase your ability to do a figure 8 is to do lots of figure 8s. Drill them slowly, with an emphasis on perfect form. Keep the movement small at first, to warm up, then gradually make it larger until you're taking yourself through your full range of motion. I wouldn't push beyond your comfortable range of motion, though - if you strain the muscle it'll become tighter rather than looser!

Start with simple 2-dimensional movements (especially side-to-side hip slides where the hips don't lift -- I find that people who have trouble with 8s are often limited in their movements this way). Slides, tuck & release, tilting the pelvis. Then work through circles and 8s.

Doing a little each day will get you faster progress than doing a lot once a week.

I've done years and years of yoga, but have to say that this is better for quick results:
Full Body Workout
Start with full body for few weeks before doing the intense stretch.

Originally Posted by bul_bul_ksa

Yoga is the best for what you are after, in my experience but...for me, it took 2.5-3 months of doing yoga for 3 hours a week (2 sessions at 1.5 hours each) before I really saw a BIG improvement in my flexibility.

I was doing Iyengar yoga which uses props, focuses on exceptional technique and also holds the posses for longer than most regular classes....that was the key to my success.

I need to get back into it again as I'm currently as stiff as a board.

Iyengar is excellent for people who are inflexible or beginners. You learn the proper pose technique and set it up with props to give you the best benefit out of the pose. A good yoga instructor will know what poses to best perscribe you if you just let them know the movements you are trying to work out.

I heard somewhere that some people are 'front benders' and others are 'backward benders' ... basically, that people tend to be better at one than the other, and that the body then usually overdevelops in some areas & underdevelops in other areas as a result. I have noticed that some avid bicyclers I know have issues that stem from being contstantly hunched forward.
Has anyone ever heard of this, or of any yoga programs that are customized to factor this in?

ps - sorry if this is too much of a tangent..

Originally Posted by hannan

I've done years and years of yoga, but have to say that this is better for quick results:
Full Body Workout
Start with full body for few weeks before doing the intense stretch.

Hey Hannan,

thanks for posting this link - I clicked on it, and recognize this woman from TV. I stumbled across her program by accident one day, loved it, and subsequently was never able to find it again. So it's nice to stumble across it a second time! I plan to order this one for sure.

Originally Posted by hannan

I've done years and years of yoga, but have to say that this is better for quick results:
Full Body Workout
Start with full body for few weeks before doing the intense stretch.

I'm totally getting this!!

If you're not already doing so, one way to increase your range of motion is to drill belly dance itself 3-4 days a week. You can use one of the belly dance workout videos for the purpose, such as Veena & Neena's Bellydance Fitness for Beginners: Basic Moves, or you can buy one of the drills videos. On the days in between belly dance drills, yoga could be good, or cardio exercise could be good, depending on your fitness goals.

Originally Posted by *Shira*

If you're not already doing so, one way to increase your range of motion is to drill belly dance itself 3-4 days a week. You can use one of the belly dance workout videos for the purpose, such as Veena & Neena's Bellydance Fitness for Beginners: Basic Moves, or you can buy one of the drills videos. On the days in between belly dance drills, yoga could be good, or cardio exercise could be good, depending on your fitness goals.

Aziza's practice companion is particularly good for range of motion development, IMO.

cool!

Originally Posted by lotus

Hey Hannan,

thanks for posting this link - I clicked on it, and recognize this woman from TV. I stumbled across her program by accident one day, loved it, and subsequently was never able to find it again. So it's nice to stumble across it a second time! I plan to order this one for sure.

Originally Posted by bul_bul_ksa

Yoga is the best for what you are after, in my experience but...for me, it took 2.5-3 months of doing yoga for 3 hours a week (2 sessions at 1.5 hours each) before I really saw a BIG improvement in my flexibility.

I was doing Iyengar yoga which uses props, focuses on exceptional technique and also holds the posses for longer than most regular classes....that was the key to my success.

I need to get back into it again as I'm currently as stiff as a board.

About the same timeline for me (except I do 1 hour yoga and 1 hour dance and dance streches 3 times a week-so 6 hours a week) I am in my 7th month now and am very proud that I am very close to being able to do the splits. ..l;,

are you after extra flexibility & ROM specific for dance or in general?

Yoga is great for overall flexibility & ROM and depending what you are doing may or may not be of use to your dance, yoga has lots of benefits beyond making you bendy.

Regards training specificity, I'm all for that. For example you could drilling hip drops/down/up 8's. After you've warmed up using whicheve drill/movement, Try holding it at lowest point (most extended) and stretch a little deeper - could mean relaxing your leg more so you feel it lengthen away from you.
You could try this at several points along a movement. Then do back to regular speed.

Sorry I'm bad at explaining this.

If you have lower back issues and not medical I would suggest working to strengthen that area. Always include some back work in your ab routine. Abs/lower back act a girdle. When I weight trained I had strong upper back and legs but my lower back was weak which meant it hampered what I could squat. I recommend stiff leg dead lifts BUT make sure someone who knows how to do them shows you. You won't need much weight to begin with. I see some real poor techniques at the gym.
On the plus side it tones your tush and hams.
Back Exercises- Work Your Latissimus Dorsi, Erector Spinae, Lower Back and Posture Muscles with Exercise

I believe flexibility and strength need to go hand in hand.

Originally Posted by eshe

About the same timeline for me (except I do 1 hour yoga and 1 hour dance and dance streches 3 times a week-so 6 hours a week) I am in my 7th month now and am very proud that I am very close to being able to do the splits. ..l;,

I want to do splits! Do you go to a class for dance stretches or do you have a set you do at home?

Well, I'm definitely in need of more flexibility and strength. And yes, I have a history of lower back problems. Back in the day, they had to re-teach me how to walk and sit it got so bad. There were times where I couldn't even breathe (meaning if I did, the pain would be enormous), so I'm really wary about trying new things. I did pilates last year, and it rewoke all my previous back troubles. I probably did it wrong. Now, I'm doing this DVD that is specifically for inflexible people and takes the time to explain every move properly. I haven't had any back problems so far. Problem is, I need to be pushed to do anything physical (besides dance). I've been slacking on yoga for 2 weeks now. Maybe I should get a personal trainer? Worth the money? Take an actual yoga class? Or I may need to go back to the chiropractor for my back.

I try to drill, but I don't think I do enough. <Sigh>

Originally Posted by Mayliz

I want to do splits! Do you go to a class for dance stretches or do you have a set you do at home?

Skeletally, not everyone can do the splits. I eventually went to an orthopedist to find out why I couldn't do them. He explained that my hips were built in a certain way that prevented it. ,f::

Hopefully that is not the case with you.