Hip Rotation

A snowHead

A recent 1:1 lesson got to the bottom of one of my big problem in tackling stepper and bumpier off piste terrain; keeping my hips facing the fall line when my skis are perpendicular , my hips lack the flexibility I need so I'm having to compensate with torso twisting to at least get my shoulders facing the right way. This was demonstrated during some side slipping exercises. So I need to work on hip flexibility over the summer. Apart from lots of "Dad dancing" any other suggestions for exercise / stretching?

A snowHead

Joubert might suggest braquage.

Well, the person's real but it's just a made up name, see?

You could try a 1:1 with a good Pilates teacher. In the Pilates class I go to we do some great stretching and twisting moves for the whole body, a 1:1 could maybe be more specific to the area you want to work on, although I suspect any teacher would recommend improving flexibility for the whole body, which you may already be doing.

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I do this one quite a lot;

Anyway, snowHeads is much more fun if you do.

Thanks All. Some Braquage drills is what highligted the issue during my lesson. The Pilates suggestion is very interesting and I will follow it up. I spend a fair amount of time travelling for work and really looking for some training ideas I can use in hotel gyms etc.

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Kevin Stephens, http://www.ehow.com/video_7381205_pilates-hip-rotation-exercises.html
Terrible commentary, but these are good, not least because you're working your abs at the same time.

Then you can post your own questions or snow reports...

Kevin Stephens,

http://www.warrensmith-skiacademy.com/ski-fitness/ski-biomechanics-physiology/

Sections 3 & 4, specifically exercise 3b & 4b.

You may well have lack of flexibility in these areas but it could be you just haven't "trained" your body with these moves, build 4b into your muscle memory then forget about them when skiing.

After all it is free

One we used to use when dancing (to increase turnout from the hip rather than the knee/ankle) was to stand with feet together, lift right knee with right hand to hip height, then turn the leg out as far as you can
( so you end up looking like this:

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(OK, that's odd looking!). Repeat on other side. It's also awesome for improving balance (but you can hold onto something if you need to!)

thanks for all of these.

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On the rocks, Difficulty with Braquage in the way you describe is often as much to do with core stability/ strength as it is to do with hip flexibility. The separation required to execute these drills appropriately requires a strong stable core. I would agree with the Pilates route. There is also lots of good information on Youtube.

On the rocks, how did you get on with the exercises proposed above - a long time ago!

You know it makes sense.

I worked on the rotation exercises shown in the video link DB posted, found them no problem with 50 or so reps but no increase in range of movement. In the meantime I've come to realise even more that this is cramping my style; so to speak!

Otherwise you'll just go on seeing the one name:

For this to increase your ROM would necessitate an improvement in the muscles that create the rotation most notably the gluteus intermedius and minimus acting in conjunction with a stable core.

A snowHead

In reference to the exercise in the video, I would view this as a mobilising exercise that I would advocate at the start of a training or skiing session after a warm up, to establish and activate your existing ROM.

Help!!

Hip Rotation

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