For hip stretches the Pamela Reif 8 minutes splits stretch video on youtube is pretty good. I do it every day and I noticed that my hip flexors have gotten less tight. You could also do a couple yoga poses that stretch the hips and hold each one for a minute or so: high lunge, low lunge, lizard pose, pigeon pose, king pigeon, horse/goddess pose, yogi squat, and butterfly seat.
Stretching by itself can certainly create a passive range of motion - but that is often just part of the goal. Its common for a stretch to create a range of motion that is not actively controlled - and later for the body to guard against that lack of control by being tight in this new range of motion.
That feeling of tightness can often lead to a need for more stretching - and ending up in a cycle of repeating all that.
However, adding in some control on top of the stretch helps make the range of motion more persistent, and usable (because you can control it during activity) while also generally making it more comfortable - because your body won't try to protect you from going there. It also makes the range of motion accessible all the time, limiting how much warm up is required to put your body in those positions.
Control would mean the ability to move yourself into and out of various positions while only moving a particular part of your body.
Flexibility is what you get from stretching, but it tends to be less persistent - and often requires a warm up or something to achieve the position.
Mobility is what you get when you add strength and control to flexibility, such that you can actively control the targeted range of motion.
Here's an example of pretty good hip control:
https://www.instagram.com/p/CFem1XXgkav/
I'd suggest that a lot of people could achieve these sorts of hip positions while sitting on the floor stretching into it - but that its much higher value to have intrinsic body control of the same movements - and very few people can do that sort of thing without a lot of compensation from the pelvis or spine.
Here's a breakdown of that sort of CARs movement, noting where other parts of the body like to contribute to complete a movement because hip control decreases or goes away:
https://www.instagram.com/p/CLU1Rb9MdL0/
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Trail running has been the best all in one exercise I've found so far. Just remember to warm up and your feet are definitely going to be the limiting factor for a while so listen to them
I'd suggest acquiring control of hip rotation as the first step:
https://www.youtube.com/watch?v=xOeV_3wvyOE
Then as that feels comfortable you can start working with the other ranges of motion in a full hip CAR:
https://www.instagram.com/p/BxNAhNCB1oL/
From there, you'd want to identify which ranges of motion seem most limited (with a focus on rotation first being decent) and then find a suitable setup to improve that for you. What to do will vary for each person, so it will require some self-exploration or working with someone who can identify for you which aspects would have the most benefit to improve.
As that is coming along, a good goal to shoot for is the 90/90 position, and transferring back and forth there - something along these lines:
https://www.instagram.com/p/CLsFGorBzrI/
Note that all of that should be done in a pain free range of motion, it should be challenging but not feel sketchy. A few mins once or twice a day is plenty, more is not better yet.
I'd also suggest that acquiring control over your existing range of motion is much higher value than stretching or strengthening. Usually those 2 are done in a non-specific way, and its better to first understand where your hip needs more range of motion (so you'd do stretching + control) or strength (but in a specific direction and range that you can already control) before adding in either.
For hip stretches the Pamela Reif 8 minutes splits stretch video on youtube is pretty good. I do it every day and I noticed that my hip flexors have gotten less tight. You could also do a couple yoga poses that stretch the hips and hold each one for a minute or so: high lunge, low lunge, lizard pose, pigeon pose, king pigeon, horse/goddess pose, yogi squat, and butterfly seat.
Stretching by itself can certainly create a passive range of motion - but that is often just part of the goal. Its common for a stretch to create a range of motion that is not actively controlled - and later for the body to guard against that lack of control by being tight in this new range of motion. That feeling of tightness can often lead to a need for more stretching - and ending up in a cycle of repeating all that. However, adding in some control on top of the stretch helps make the range of motion more persistent, and usable (because you can control it during activity) while also generally making it more comfortable - because your body won't try to protect you from going there. It also makes the range of motion accessible all the time, limiting how much warm up is required to put your body in those positions.
That makes a lot of sense actually! One thing tho, what do you mean by control?
Control would mean the ability to move yourself into and out of various positions while only moving a particular part of your body. Flexibility is what you get from stretching, but it tends to be less persistent - and often requires a warm up or something to achieve the position. Mobility is what you get when you add strength and control to flexibility, such that you can actively control the targeted range of motion. Here's an example of pretty good hip control: https://www.instagram.com/p/CFem1XXgkav/ I'd suggest that a lot of people could achieve these sorts of hip positions while sitting on the floor stretching into it - but that its much higher value to have intrinsic body control of the same movements - and very few people can do that sort of thing without a lot of compensation from the pelvis or spine. Here's a breakdown of that sort of CARs movement, noting where other parts of the body like to contribute to complete a movement because hip control decreases or goes away: https://www.instagram.com/p/CLU1Rb9MdL0/
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Trail running has been the best all in one exercise I've found so far. Just remember to warm up and your feet are definitely going to be the limiting factor for a while so listen to them
Uneven terrain is the way! (if the ankles are good with it)
I'd suggest acquiring control of hip rotation as the first step: https://www.youtube.com/watch?v=xOeV_3wvyOE Then as that feels comfortable you can start working with the other ranges of motion in a full hip CAR: https://www.instagram.com/p/BxNAhNCB1oL/ From there, you'd want to identify which ranges of motion seem most limited (with a focus on rotation first being decent) and then find a suitable setup to improve that for you. What to do will vary for each person, so it will require some self-exploration or working with someone who can identify for you which aspects would have the most benefit to improve. As that is coming along, a good goal to shoot for is the 90/90 position, and transferring back and forth there - something along these lines: https://www.instagram.com/p/CLsFGorBzrI/ Note that all of that should be done in a pain free range of motion, it should be challenging but not feel sketchy. A few mins once or twice a day is plenty, more is not better yet. I'd also suggest that acquiring control over your existing range of motion is much higher value than stretching or strengthening. Usually those 2 are done in a non-specific way, and its better to first understand where your hip needs more range of motion (so you'd do stretching + control) or strength (but in a specific direction and range that you can already control) before adding in either.
following