Open those hips — stretch your way to better technique

You claim to include stretching in your daily training regimen and to have superb overall flexibility. While you do just fine on the steeps of Rifle, when you get on a technical vertical face (say Watt’s Tots at Smith Rocks), you’re forced to use drop-knees, outside rand smears, and uncomfortable hip twists just to lift your foot above your knee. The problem: You can’t high step. Well, listen up, Jocko! Hip and leg flexibility are directly related to technique — when you improve one, you improve the other. Open and supple hips enable you to bring your center of mass (your lower torso and butt) closer to the wall during “balancey” moves, distributing your weight evenly over questionable footholds while expanding your movement repertoire. So stop crying, and start stretching.
Alternate knee-to-stomach stretch. Lie down on your back with your hands at your sides and your feet stretched in front you, your legs aligned with your hip sockets. Bend one knee, then pull your thigh to your stomach. Your unbent leg should remain firmly planted on the floor, toes pointed toward the ceiling. Using both hands, draw your knee and thigh close to your upper body (by cupping your hands over your kneecap) until you feel the stretch in your upper hip joint and butt. Hold this pose for 10 to 15 seconds, then switch legs. Keep your lower back and neck pressed flat against the floor to ensure a thorough stretch. Do up to three sets, depending on how tight your legs feel (figure 1).

Kneeling hip-flexor stretch. One of the best ways to stretch the hips is to open the chest and lower stomach; the kneeling hip-flexor stretch does this without stressing your legs and lower back. Kneel on the floor and bring one leg in front of you with your knee bent and your thigh paralleling the ground. Keeping your back straight and stomach muscles tight, press your hips slowly and directly forward (focus on a point at eye level to assist with balance). Your hands should be placed on your hip bones to support your upper body as well as your lower back. Hold the pose for 15 to 20 seconds, then switch legs. This stretches the front of your thigh into the front of your hip and up into your lower stomach. To prevent over-stretching, limit yourself to three sets (figure 2).
Do the butterfly. This timeless stretch used by gymnasts and dancers is one of the most effective ways to stretch your hips and inner thighs. Sit on the floor and bring your feet toward the center of your body; the bottoms of your feet should touch directly in front of you. Depending on flexibility, you can move your heels closer to or farther from your crotch. Keep your back straight, stomach tight, and head and neck relaxed. Using your elbows, gently press the inside of your knees toward the floor. Hold the pose for 15 to 20 seconds and repeat no more than three times, depending on stiffness (figure 3).

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