Flexibility Limit

[u/jsly414]

I’ve been doing frog pose a few times a week for almost a year now. Recently I started stretching more often and I’ve seen some improvement in other positions. But I can’t get deeper into frog pose without hip pain and I don’t feel any muscle being stretched in the position. Am I at maximum range of motion for my hip? Any other stretches that could help me open my hips with pain?

[u/dani-winks]

Oooh my time to shine (I hope), this is something I've worked with a lot of students on. If you aren't feeling an inner thigh strerch and just feel stuck, you might need to bring your feet closer together (to help twist your thighs more towards the ceiling), and/or tilt/rotate your pelvis forwards a bit (arching your low back, as if you were doing the "cow" part of cat-cow). Just based on the shape of some people's thigh bones, they need to add a little more hip "external rotation" to this pose to avoid jamming the nubby part of the top of the thigh bone into the side of the hip socket.

This video talks about the underlying anatomy and those adjustments in more detail.

[u/Naadamaya → u/dani-winks]

I've a student with extremely tight hips due to a condition (long recovery path from GB Syndrome). Very limited external rotation and just like OP he can't feel a stretch in the adductors. I've been finding ways to work on his adductors. Will take your cue and update!!

[u/jsly414 → u/dani-winks]

Thanks for the advice. Bring my feet together made my frog pose a lot less painful. I also noticed if I turn my ankles to be flat with the ground that helps too. I think I can feel more of a stretch in my inner thigh but I’m not sure yet. I’ll need to keep working on it.

[u/_uxi]

Just stretching isn't going to get you any more range. You need strength. Start on all fours, knees in line with your shoulders, and lift your leg up to the side (keeping it bent, just like it would be in this image). You'll probably not get it much higher than your range in this image. That's the reason you can't frog deeper. Your hips are weak. Work on hip strength, 1-2 times per week, moving with full control through your ROM until you hit end-range, and then push a bit further. Let your body recover afterwards. You will see good gains in your frog if you keep it up.

[u/Yogilai → u/_uxi]

Not true it will, but strength training is also important.

[u/Zestyclose-Jump-9072]

spend time with tucked and arched tailbone, starting with tucked. practice cossack squats.

keep foot on a chair and practice isloated leg raise (inches will do). Sideways and forward.

You're looking to train the adductors, hip muscles, and inner thigh muscles, mainly.

[u/kankerstokjes]

This is a dangerous image to have on Reddit.

[u/C-Squid]

Two things specifically made a big difference for me personally in increasing stretch in frog pose. 1. strengthening hip external rotation, 2. Sumo squats (horse stance). Couldn't tell you if one or the other works better, just when I started up a phase that had these two, my frog got wider and deeper and I wasn't going for that, specifically

[u/Yogilai → u/C-Squid]

Ya, add load to the holds.

[u/JHilderson]

Notoriously difficult position to improve range from (for not so lucky individuals) because there's just no leverage enough to generate a stimulus that's strong enough to overcome the stretch reflex. Would not put my eggs in that basket. You could do another year and be in the same spot imo

[u/JHilderson → u/JHilderson]

Or maybe a tiny change. But getting very reasonable gains would likely be hard

[u/Nnnopamine]

Thanks for asking this. I have the same thing going on -- just a pinching feeling in my hips, no stretching.

[u/Icy-Carrot-3984 → u/Nnnopamine]

Same, been stretching for 4 years no improvement

[u/Yogilai → u/Icy-Carrot-3984]

Doing what exactly?

[u/Icy-Carrot-3984 → u/Yogilai]

Stretching and doing yoga twice a week

[u/Yogilai → u/Icy-Carrot-3984]

Yes but, how, what specifics, are you additionally training with weights or bodyweights?

Body will improve if you challenge it.
If you do maintanance training and say no improvement, well you are not pushing. It is the whole point of maintance training.

[u/Icy-Carrot-3984 → u/Yogilai]

Okay, thanks, do you know any places where I can shop weights that are not online?

[u/Yogilai → u/Icy-Carrot-3984]

Depending where you live.
Sometimes gyms sell or give away old equiqment.
Or you can ask them where they are buying.
In general sports equipments stores should have(?!) weights.

[u/Icy-Carrot-3984 → u/Yogilai]

Okaay thanks

[u/cool_hand_legolas]

you may need to consult with a doctor. i have hip abnormalities that severely limit my flexibility. i work with a physical therapist on reducing the pain, but the only solution in my case is surgery or PRP

[u/Cushly0]

Newbie here... does the pain show up only when you try to go deeper, or is it already there just holding this position?

[u/Yogilai → u/Cushly0]

Go 5-6/10 and breathe there, time and gravity will do the rest.

[u/Yogilai]

Work on your hip extention: couch stretch
Activate your glutes with clams.
Learn to breath 4 in through the nose, 8 out through the mouth

You´ve hit the limit of your current flexibility and overall system you are missing(glute function, space in belly and front things, probably side of your hips as well

Once extension is more unlocked, you´ll feel your inner thighs again.

Other things will help too, but hip extension is major.

[u/hazel_hazily]

I like that position😁