 Hey everybody, I'm Lance Coyke and today we're going to go over a left posterior hip capsule stretch now People often do this Like a pigeon stretch is I believe what everyone calls it and you get a good stretch in kind of like the inferior Side of the posterior hip capsule That can work and it can be okay But what I think happens too often is that people increase the flexibility their hamstring then Telling it to shut off and teaching it how to not be active and that actually worsens the problem of a overactive posterior hip capsule so instead Let's talk about the post or the pigeon stretch first and how I might do it a little bit differently So I'm gonna give you a side normally. It's the left hip. That's tighter. So we're gonna and that's the case for me so We are going to do that one instead of the right one As I cross here, I put the other foot in front of the other thigh or I put my foot in front of my other thigh and As I sink down into this I want to make sure That I'm not so I reach with this back leg here You can see it straighten and then I want to make sure that I'm not Arching my back to get this stretch What that will do is it will stretch more of the musculature and it's gonna take the load off of the hip capsule because as I extend My back I limit the motion that my hip capsule actually has available. So as I come down I want to keep my hips. I'm Exaggerating this motion. I want to keep my low back rounded backward toward the the wall behind me in the ceiling above me But I don't want to I you know, I don't have to exaggerate it this much I just want it to be like a nice normal neutral amount of rounding and Then I'm just gonna sit into it Now I like to use Breathing and slight ab activity to tell me what's happening. So when I get to the end of my exhale I feel a good cinching of my outer lower abdominals and that's telling me I'm in a pretty good spot here So I'm just gonna hang out and breathe through my nose Now I'm super flexible, but I do have a stiff posterior hip capsule I don't need to be laying all the way on the ground to get a really good stretch for this one I can even be up here with my arms pretty straight and Still get some good action. Now the progression would be Let me make sure I'm Able to get there The progression would be to bring my elbows down to the ground and then I can still steer myself with my elbows I can push into the ground there But I've got to make sure that I don't start to arch my back now To get that different stretch in the hip because that again not trying to stretch the muscle I'm trying to stretch the posterior hip capsule. So I'm just gonna hang out here And then every breath you're trying to bring the breath down into your butt That's what I like to tell people That tells us that you're using the diaphragm You're pushing down onto the guts and the guts are pushing down onto the pelvic floor If you can feel it in your butt and if you can feel your back expand while you do this Then I'm feeling pretty good about how you're doing it and now I'm starting to lose it and I'm losing sensation in my leg So I'm gonna quit for now That's how we're doing a modified pigeon stretch, but that's It's a good way to do it And you can do it that way, but I prefer to do it a little bit more active I prefer to stretch the posterior hip capsule with more of an exercise and less of just a passive stretch So how I might do that I call this An all-four right glute max, but we're gonna take away the glute max part of it So I'm gonna give you a side view first and then I'm gonna have to show you a butt view Which is gonna be a great angle for all of us Now First I want to pull my belly up towards the ceiling ever so slightly same idea I'm trying to get the outer lower abdominals then I'm gonna take a baby step forward with my right leg I'm not gonna shift on to my right leg. I'm gonna keep my weight back 80% of my weight back on this left knee here Now I hang on to that I want to reach with my right hand too and that will give me a little brace and it kind of helps Push me back into that left hip And I'm gonna take this left hand and I'm gonna make sure that it's just really long I don't want it to push me over to the right But I want it to push me up towards the ceiling and when I run out of room. I run out of room I don't have to overdo it right. I don't want to shrug because that's gonna undo what I'm trying to do here So let's recap. I first I pull my belly up. I got the outer lower abs baby step forward baby step forward Reach with the left. I should feel more left abs than right abs I'm just gonna hang out here This back toe. I don't care if it's straight or if it's not straight. Whatever is more comfortable for you I kind of like it like this right now. So let's give it a shot Remember we're trying to breathe into the butts Keeping that Belly pulled up. Okay, so that's the first step. You're probably not gonna feel a whole lot of Hip capsule stretch yet because we haven't emphasized it now You've got to make sure you can hammer that set up first That's why I do all of that first because I need to set you up for success, you know So let's go through it again baby set forward baby set forward pushing bellies up and now My next thing Nothing is gonna change Except everything so I'm going to slide my right knee out now Still got my weight over on my left leg. So pushing back through my right arm still pushing up with my back with my left hand here and It feels like My hips and my mid-back are trying to turn to the left I'm just gonna keep my eyes forward here and Do the same breathing So I started to feel a little pinch in my right hip all I'm doing to make that go away is I'm Relaxing my right thigh just like my hamstring my adductor and my quad whatever it is I'm gonna let it chill out Now I feel more of a stretch and a better feel on my inhale looks like things are going to the right spot But most importantly when I shut off that right leg. I got a lot of left inner thigh Mine cramps really easily, but if you can get that that turns this posterior hip capsule into an active exercise So stretching is okay, but it it goes away really quickly if I can do it with an exercise It's gonna last a little longer. So I get some activity on the left inner thigh My right hips feeling a little bit better now. Oh my god, and I'm exhausted wow, okay So I'm feeling left inner thigh I've got that right knee sliding away from me, right? I'm not just moving it out by moving my body with it I'm moving it away from my body and what that does is it turns I can tell it works because I feel so unstable now in a Good way So we're taking the right knee out like this And it turns my hips to the left So I want them kind of like over the inside of my left knee while I'm doing this if you're the zipper of my Fake pants or whatever you're got going on here So I got to keep that over to the left and even now I feel like I'm loading my glute pretty well because I got that inhibition Now I'm gonna give you the other view because I think it's easier to see what we're doing here from this side Okay, so baby step forward baby step forward Push in pulling up with the abs feeling pretty good there now I'm gonna slide the right knee away And I got this Now I'm feeling a lot of right glute So I'm gonna let that right leg a lot of right glutes not a bad thing but I'm gonna let that right leg come down take some stress off the right glute and Try to do the the spinning of my hips to the left and try to do that with my left inner thigh And I can feel it like right away And if I let go of this right legs some more Yeah So there's a lot going on here. Oh Man Okay, now if I want to increase the stretch I'm gonna give you the side view real quick if I want to increase the stretch All I got to do is kind of sit back even more. I can do the same kind of thing But I just got to sit back some more turn the hips and Now I'm sitting into that hip really really well The way people mess this up is They do this That's like the number one thing the other thing that people do is they do this and they get a lot of right Ab I need the right ab to shut off if I'm gonna get the stretch in the left hip The other thing people do wrong on this all the time after they've heard about what to do is They say okay, I got to put my weight on my left so they do this And it looks like garbage and they just can't figure it out. They're like I'm shifting to the left It's because you're shifting too far to the left so make sure your shoulders are not too far over and Make sure your hip is not too far over That it seems Counter-intuitive, but that is counterproductive to what we're trying to do That's a lot. So we talked about the pigeon stretch. We talked about Stretching with the all four slightly more active left inner thigh Exercise what's going on here is I've got oh my god. I've got a front and a back to my hip and there are Ligaments on either side of these right so What tends to happen with the left hip is our pelvis likes to turn to the right and the front Ligaments tend to get a little weaker tend to say a little bit less to you and the back ones say a little bit more get a little bit stiffer So what we're trying to do is we're not just trying to introduce instability here. We're trying to inhibit the posterior side those stiffer hip capsule things but we're trying to bring it in together with some Active muscle tension so that we have some stability to replace it So this inner thigh and the glute that I can now load are going to help replace the stiff hip capsule That has been troubling me After you do a passive stretch like that, I like to go into something even more active Like a side-lying hip shift What I'm going to do here is I just pull the left knee back behind the right knee I try to bring the left ab up toward the left shoulder and I get that left inner thigh again But now I'm just like I'm focusing on that. I'm not getting a Super stretch in the posterior hip capsule But it'd be good if I could and then if you can hammer that what you want to try to do is maybe pick both Up pick. Sorry your knee and your foot up. I Forgot you're not in my brain pick your knee and your foot up like this Still get that left inner thigh and then try to rotate the foot up as high as you can like this is about what I got But I have the inner thigh and I have this glute now on the outside, which is again, it's going to help my Stability in that hip Before you do all of this you need to make sure that you can round your back pretty well And I tried to cue it in the exercise, but if you're having trouble with that I like to put like a pillow under the left knee and Do it not the pigeon exactly, but do what I call a rock back If you have a pillow under your left knee It'll like elevate the knee like this and so when you rock back like this you really scrunch up that left side And that works super well because it rounds the midsection and the pelvis If you don't have that you can do it like we did the pigeon stretch, so I'm just gonna reach back like this I'm gonna stay over put my chest over this left thigh and try to keep it down like that And every exhale I just try to sink a little bit more Doing it this way is good for inhibiting the right ab too So if you feel like that is taking over or your right adductor is taking over during some of these exercises That might be a good thing to try before you do them That is more than you ever wanted to know about inhibiting the left post your hip cap So hopefully this loosens up your hips Try it I normally recommend people do it twice a day five sets of five breaths of whatever you're doing Okay so just make sure you're diligent about it because if you if you don't do it daily like there's nothing to undo what you're Already what you're stiffening up every day and you've got years of practice of stiffening up that hip So you're gonna have to fight it and if you stop doing these exercises. It's probably just gonna come back You can probably do them less frequently once you get on top of things, but just keep that in mind You got to be diligent about taking care of your body