Ok, My only problem with stretching revolves around my hips. I f***ing hate my hips. It sucks knowing some fat lazy kid is sitting at home with natural ability to do something as simple as bring his knees to his chest, And I spend hours in a gym and can't do this. I have had 5 hip surgeries all related to to FAI (Femoral Acetabular impingment). My problem lies with stretching out my hips in order to do full squats. All I want to do is a full atg olympic squat with no pain and confidence in squatting in the hole. I warm up for 45-60 min before I even add weight to a bar. I stretch my with hipflexors, groin, hams, and glutes very well when warm. Now when I do my olympic lifts or squats, Pain and hip discomfort becomes more and more less of an issue. I can eventually sit in the hole with squats and over head squats. Now as fatigue sets in, I actually become more flexibility. All good an dandy to this point. Now the slightest rest like between exercise, Like 5 min, my hips sieze up and squating to ATG hurts like a mofo. I squat through it. I don't even go heavy. Lately I have been doing tons of Pause Squats which sometimes seem to help. But the next day, I begin to warm up and stretch and my hips feel ten times tighter. I stretch with caution and position my hip in ways I know isn't impinginging. I know my pain comes from my groin and hip flexors, they are the focus. My hamstrings are showing improvement and feel the way I think stretching them out should feel. But my groin and flexors do not react the same. Now if I don't lift my legs or any lower body at all for a few weeks. I can go into full squats very comfortable, of course some stretching involved. They feel like I never had a problem with them at all and feel wonderful. Now the next day, same thing, I have hips 100 times tighter the next day. How do I stretch these out. It feels stretching only sets me back, and not lifting my legs will only diminish my strength. I cant squat or work legs every three weeks, this won't get me anywhere. How should I spend or do my stretching routine. I am stretching every day at this point again. Please help in anyway to avoid this discomfort and be able to stretch my hips out with positive results.
Background. 34, 5'5" 160 lbs
Bench best 345
deadlift 550
squat- 350 (this blows I know because of all my set backs)
Snatch- 200 in the past
C&J- 265
lifting since I was 14( and yes, had hips tight back then. Lets put it this way, I can't put on a snowboard. I can put one binding on, but couldn't bend at the hips to put the other one on). Hips have improved in mobility over years, but very stubborn when it comes to excepting my lack of flexibility in my hips. And even when I don't lift, they can be a pain in the ass. so any good ideas. Just frustrated after 20 years. My only real question is how do I stretch my hips out and not get this horrible rebound effect and show improvements in my flexibility?
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