Is it a bad thing if you have sore hips?

[Andre]

Put your hands on your knees and revolve your knees around both ways, stay there and bend them in and out. do a few fast knee lifts inf front of you while standing couple of leg lifts in front nothing slow and strenuous just fast moves to warm up joints. Stand and revolve ankles around while on one foot (helps balance and mind concentrating on two things too).

Now put hands on hips and go back and forth and revolve them around and around both ways left and right.

Now a few light fast squats.

Shake your legs out and wiggle them around lightly while on one foot lossen up knees and ankles like vibrating and shaking them out freely getting some blood moving.

Walk it off only for 30 seconds.

Now sit on floor stretch out your legs in a V and lightly take your body over one at a time (just over the thigh or knee for now) then the other leg do this a few times as warm up for lower back, hips and back of leg stretches all while moving but slowly increasing the stretch by lowering body down. Do maybe ten or so each side, then you can go from one to the other slowly still while holding down the stretch but still very slightly dont ever over do it.

Then you can concentrate on one side and hold the stretch down getting your chin over your knee and your hands around your foot. Hold comfortable stretches for about 30 40 seconds at first then relax and go another stage lower.

(Never bounce up and down in a stretch only clowns looking to tear themselves do this)

Eventually you'll be able to stay down there complelty relaxed and grab your toes dont over stretch just work through it slow and sure then if you want to increase the stretch pick your toes up with your fingers and pull them back to you so your heel is off the ground this is done lightly. The further your body goes to your knees the more stretch as well.

You can do one leg at a time by sitting on one and leaning down over one thats out straight.

This helps MMa fighters more than boxers via kicks etc but I think it can really help you move faster and freely when you are supple.

Do a few slow squats with your knees out to the sides then do the warm ups and the revolve joints again and finish with a few shake outs walk it out for a minute and you're done.

You can then do hard work even kicking the heavy bag with full leg and hip twist and you will not get damage from starting cold.

[Douglas]

When you stretch, stretch only to the point of mild discomfort; do NOT stretch to the point of actual pain. Not only can this cause tiny tears in the muscles, but on top of it, your flexiblility will not even improve.

[Andre]

When you stretch, stretch only to the point of mild discomfort; do NOT stretch to the point of actual pain. Not only can this cause tiny tears in the muscles, but on top of it, your flexiblility will not even improve.

Very true.

[Scrap]

Tiny Tares happen all the time,not a bad thing. Helps the Body identify, and repair bigger ones qiucker

[Castleberry]

When you stretch, stretch only to the point of mild discomfort; do NOT stretch to the point of actual pain. Not only can this cause tiny tears in the muscles, but on top of it, your flexiblility will not even improve.

You mean to say if I try to stretch too hard it won't even help make me more limber?? i never would have figured that i'll keep that in mind.

[Andre]

ITs true ,its a slow art that helps with all other parts of your training,its stop you getting damage from fireing up too soon from a cold start, and I think it helps with fluidity and therefore speed in techniques.
But you can do damage and go backwards very easily though and like Scrap said you are tearing , stretching and repairing even in small doses, but thats the idea (so that when you do go flat out you've already done the work through those zones so it doesnt create a big tears or worse in tendons. Just dont go over board to fast or into a low painful stretch to soon.

You can do shoulders,waist neck,back every muscle and tendon area you have.