The easiest way to deal with muscle stiffness is to put the joint into a good position using a Rogue monster. Remember, your tissues adapt to your working positions. So if you sit all day, not only will your hip flexors become adaptively short, but the head of your femur will also move anteriorly in the hip capsule instead of remaining in the center of it, where it belongs.

(处理肌肉僵硬最简单的方式就是使用Rogue弹力带将关节放回好的位置。请记得，身体的组织会适应成你所处的姿势。所以若你坐一整天，不仅髋屈肌调适成缩短的状态，而髋关节囊(Hip Capsule)内股骨(Femur)头也跟着往前移动，偏离它原本属于的位置。)

Every time you perform deep-flexion-based movements, the head of your femur hits the edge of your acetabulum(hip socket). This is why people feel an impingement or pain in the front of the hip when they squat or mobilize in positions that close that joint.

(每次你要进行大幅髋屈为主的动作时，股骨头就会撞击到关节窝(Acetabulum)的边缘。这也是为什么民众在进行深蹲或活动其关节时，髋关节前侧会感觉到撞击(Impingement)或疼痛。)

Using Rogue monsters band create a distraction will pull the head of the femur back to the center of the capsule and effectively clear that impingement so that you can move into newly challenged ranges without discomfort.

(使用Rogue弹力带产生一个牵开(distraction)的力量，将股骨头拉回关节囊的中间，并有效的解决撞击的不适，因此可以在没有不适的状况下，挑战更大度的动作。)

▲上图 – By creating a lateral or posterior distraction, you can effectively clear hip impingements, allowing you to move into deeper flextion ranges, as well as account for joint capsule restriction.

(藉由产生侧向或是后向的牵开力量，你可以有效的解决髋关节撞击的症状，予许你可以进行更大幅的髋屈范围的动作，同时解决关节囊限制的问题。)

The band also helps you manage joint capsule restriction. Because the joint capsule is so thick and robust, you need a little extra tension to get a stretch through it. Going back to the rubber band analogy, you need to account for the thick end of the rubber band to create an equal stretch throughout the muscle.

(弹力带也有助于处理关节囊限制的问题。因为关节囊厚而坚韧，你需要额外一点张力通过它，藉此在进行伸展时，肌肉的整体可以产生一个均匀的伸展。)

这是他Youtube分享的一段影片，解决髋关节撞击的状况，最后有示范Banded Flossing得方式，听不太懂没关係，加减看一下肢体动作及最后的动作说明啰。

文章来源：山姆伯伯工作坊