Capoeira Stretches for the Hip

  • Posted by a hidden member.
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    Jul 20, 2007 4:30 AM GMT
    Hey guys, I just started learning Capoeira, and I love it. I am extremely flexible, but I have one trouble area that is restricting my performance -- my hips. For some strange reason, if I do something like Queixada or Meia Lua de Frente, I get these stabbing pains in the front of my hips on both sides (more frequently my right side). I stretch them out, but it's not working so well. I am sure it has something to do with the rotation of my leg when I am doing the kicks. So, can anyone help me out? What can I do to avoid having pains in the front of my hips? After a while, it spreads to my quads.
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    Jul 20, 2007 4:14 PM GMT
    Remember that Capoeira is both a martial practice and an art! It is rooted in fighting and in dance. Turn out, rotation and flexiblity in the hips and such are best gained through the exercises taught while standing at the ballet barre!

    At The Ohio State University the martial art is taught under the auspices of the dance department, and this makes sense.

    My suggestion is to take a ballet class. not only will exercises like Rond de jambe, which is designed to aid turn out, and plie assist in hip flexibilty, it will also strengthen your core, teach you proper alignment for jumps which in turn will assist in landing jumping kicks and other more acrobatic aspects of the marital art, and it will give you flexiblity in your back.

    You will also be instructed on how to spot your turns which EXTREMELY valuable! See the documentary on fighting in Blade Trinity and you will hear and see Jessica Biel talking about her spinning kicks and how she couldn't master them until her coach, who remembered that she was an active ballet dancer, told her to "spot" the kick. From the standpoint of both a martial artist and a dancer, her spinning kicks are now flawless.

    Just because you are flexible does not mean you are flexible correctly. The superfical muscle may be flexible but you may be doing damage to the connective tissue because you have not learned proper alignment. Someone who can do a sloppy split for instance, can indeed do a split. HOWEVER when that individual learns to do a split properly, they may notice that the depth in the split that they thought they had is gone! In turn doing the split incorrectly will do quite a bit of damage, causing long term complications.

    Consider the taking of ballet as a conditioning regime for capoeira, and you will be amazed at the fluidity, speed, balance, strength, AND flexibilty that you will gain!
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    Jan 19, 2008 12:29 AM GMT
    Hey guys, i've just started capoeira too. Would you know any ressources to learn and practice new moves in between my classes?
    Is there anybody else doing Capoeira?
    It's an amazing sport to control his body and it's really fun.
    I don't understand why it's not more known and developped...

    Concerning your problem "bpluvsu", is that when you give the kicks that it hurts? Maybe warming up more your legs with 15min bike followed by the streches before the session would help. You may have overcome the issue since anyway...
    Hope you're doing okay mate, good luck with it.
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    Jan 20, 2008 4:46 PM GMT
    I actually got over the hip pains, and you are right, warming up definitely helped my problem big time!
  • chuydesuka

    Posts: 1

    Mar 06, 2008 10:28 PM GMT
    I got a question, If I am interested in Capoeira, how hard would it be to start off in this sport as a newbie? I mean I know karate and kungfu you can start off as beginner and with no previous experience and you can do okay, but can you do that for capoeira? Or should I be already good at like lets say gymnastics before thinking about doing it?
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    Mar 06, 2008 10:37 PM GMT
    then again, do you start gymnastics being good at it? no. i dont think it requires experience, you'd learn it icon_smile.gif
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    Mar 08, 2008 2:53 PM GMT
    u can go for capoeira without fears,
    it's easy, from the first lesson, and really enjoyable icon_smile.gif
    People are really friendly as well to help you out from the beginning...
    I've started not that long ago, and I'm lovin' it !

    Go for it !
  • gymfunu

    Posts: 28

    Mar 14, 2008 6:04 AM GMT
    Oi cappies!!!

    How exciting that there are a few of you out there!!

    Where are you all training? Mestres? Groups? Capoeira names?

    Been training capoeira for 10 years. At the moment training in Tucson, AZ with Capoeira Mandinga do Sertao...Profesor Luar. Our Mestre is Mestre Marcelo Cavarinha from Capoeira Mandinga in San Fran. Capoeira name Onca here.

    As far as the pain in your hips....it will subside after you train for awhile. Be sure to stretch before and after. Over a couple of months you should adjust and you will feel much better.


  • Posted by a hidden member.
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    Sep 26, 2008 8:11 PM GMT
    chuydesuka saidI got a question, If I am interested in Capoeira, how hard would it be to start off in this sport as a newbie? I mean I know karate and kungfu you can start off as beginner and with no previous experience and you can do okay, but can you do that for capoeira? Or should I be already good at like lets say gymnastics before thinking about doing it?


    Go for it. Just expect to be sore in your glutes, hams, quads and calves icon_wink.gif
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    Apr 07, 2010 8:58 AM GMT
    I just recently started capoeira about 2 weeks ago, and so far im really loving it! my hips are very sore and i can tell my feet are going to get take a beating over time but its a very interesting martial art/dance.. I really sugest to anyone try it out and see what happens ive already learned alot from just two weeks, and its a great way to start learning a new language(portugese) since alot of the teachers fuse portugese into their lessons.
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    May 22, 2010 5:02 PM GMT
    Capoeira is very fun, I like playing in a Hoda, the instruments are pretty fun to play too.

    The acrobatics are nice too, I've been trying to improve my acrobatic skills now...
  • Casanova0000

    Posts: 7

    Dec 04, 2010 6:53 PM GMT
    MANDINGA STAND UP! OAKLAND STAND UP! Haha! But yeah to answer your question, WARMING UP is key to not giving yourself a serious engery. if you are new to Capoeira, then you are going to have to slowly ease your muscles into performing actions that they don't normally perform. This is especially true with kicks, the PONTE(Back-bridge), and the Keda-de-hinde (hard to explain.. the arms o kidneys moves). To avoid serious injury (and I speak from experience), you must strech really well before practicing, and you should focus on technique before power or speed, at least when you are first starting. Let those tiny, idle muscles in your arms and legs strengthen so that you don't get injured.
  • haxhax

    Posts: 2

    Feb 07, 2012 6:09 AM GMT
    Capoeira makes you strong!
  • ArtistChris

    Posts: 1

    Mar 31, 2012 4:41 PM GMT
    Hey re the question about hip problems. A friend in my capoeria class has the same problem so for him I consulted another friend who's a sort of EXTREME modern dancer, who's a great source of information, and he suggested exercises for the hamstrings in order to help the hips.