r/Dance • u/Electrical-Muffin-98 • 1d ago

Critique Request How should I solve my tightness from hips?

I've been practicing House dance for over a year now, but I'm hitting a wall with moves that require hip extension while kicking the leg forward. Or anything similar to that manner. It feels like something's "stuck" in my ligaments or muscles around the hip – especially the front side.

When I try to stretch (like splits or one-leg stretches), it doesn't help; it actually feels tighter afterward, almost painful.

To provide more context, I'm also a gymnist with quite large mass of muscle. I'm 78 kilograms of weight, 5.5 feet tall with 18% of bodyfat.

I'm wondering if this is hip flexor tightness or muscle imbalance from overtraining. I feel the tightness from my hip and hamstring whenever I need to to some kicking in my dance lesson. Has anyone experienced this? What stretches, strengthening exercises, or warm-ups worked for you? Should I see a physio?

Tips appreciated – I'm dedicated but frustrated!

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u/Own-Leadership-1523 1d ago

The best option is always to see a physio for him to tell you what’s exactly happening to your body!

But I recommend Mobility exercises, and to adapt your muscles to this activity in ways that you haven’t practiced it before! And if you’re going to the gym, adding certain exercises for better mobility and flexibility is a good option too!