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How to stretch the hips for angulation?

post #1 of 4
Thread Starter 

I wouldn't start a thread about this, but I actually have no idea what muscles/stretches to research.

 

It has recently come to my attention that I need to angulate instead of inclinate to ski better.

 

I would like the joints/muscles that participate in angulation to be stretched out.  I am a generally strong/fit person, but not very flexible if i don't focus on stretching.

 

 

Are there any stretches/exercises I could do for these muscles?

 

 

Also, what muscles are we talking here?  Tensor fascia lata, gluteus medius, gluteus maximus, quadratus lumborum, tranverse abdominus, obliquis abdominus, vastus lateralis.... what else participates in an angulated carve that doesn't participate in an inclinated carve?

post #2 of 4
Thread Starter 

In a Universal Sports broadcast of the Chamonix event last year, before the race I saw Didier Cuche leaning on his pole, stretching his hip... but there has to be something better (and safer)?

post #3 of 4
Quote:
Originally Posted by Vitamin Ski View Post

I wouldn't start a thread about this, but I actually have no idea what muscles/stretches to research.

 

It has recently come to my attention that I need to angulate instead of inclinate to ski better.

 

I would like the joints/muscles that participate in angulation to be stretched out.  I am a generally strong/fit person, but not very flexible if i don't focus on stretching.

 

 

Are there any stretches/exercises I could do for these muscles?

 

 

Also, what muscles are we talking here?  Tensor fascia lata, gluteus medius, gluteus maximus, quadratus lumborum, tranverse abdominus, obliquis abdominus, vastus lateralis.... what else participates in an angulated carve that doesn't participate in an inclinated carve?


There are a lot of muscles involved, and which ones need to be stretched vs which need to be strengthened vs what needs help with patterning depends on what is tight or weak or inhibited.

 

I would be willing to bet that a good portion of the problem is technique. One way to find out is to put on a pair of shoes (so you don't slip), stand perpendicular to a wall about a foot away, with feet hip width apart, knees bent, and one hand on the wall. Try to bring your torso close to the wall keeping it largely vertical. You may have to bend your knees a bit to do this. Can you move closer? If so, then your body is capable.

 

I would be willing to bet that the second biggest part of the equation is oblique, ql, glute max, and glute medius strength. When you're angulating, think of it as trying to bring your opposite ribcage closer to your pelvis and holding it there. I see a lot of strong people who are quite weak in their lateral/rotational core. So this may be the issue. I like having clients doing cable chops and lifts to help strengthen here. Side planks too. 

 

 

 

 

I also think improving your hip external rotation strength is important to be able to carve well. This would be the glute medius and maximus (glute max is actually an external rotator, although it is also an extensor). Here's an ex that I love for skiers because it works external rotation and core stability while also stretching hamstrings. It's an advanced version, but take a look at the video description for a link to the first progression:

 

 

Improving flexibility in the hips of course is also a factor. Standing TFL/ITB stretch, figure 4 glute stretch, and oblique stretch can all help. Although truthfully, I don't often have clients stretch these areas (except the glute one) as it really doens't come up as a major limitation very often. I really think the technique/movement patterning and strengthening are your big ticket items here.

 

Good luck!

 

Elsbeth

 

post #4 of 4
Quote:
Originally Posted by Vitamin Ski View Post

I wouldn't start a thread about this, but I actually have no idea what muscles/stretches to research.

 

It has recently come to my attention that I need to angulate instead of inclinate to ski better.

 

I would like the joints/muscles that participate in angulation to be stretched out.  I am a generally strong/fit person, but not very flexible if i don't focus on stretching.

 

 

Are there any stretches/exercises I could do for these muscles?

 

 

Also, what muscles are we talking here?  Tensor fascia lata, gluteus medius, gluteus maximus, quadratus lumborum, tranverse abdominus, obliquis abdominus, vastus lateralis.... what else participates in an angulated carve that doesn't participate in an inclinated carve?



You should not think of stretching a single muscle.

Instead think "mobilizing the position of restriction"

If your mobilizing your hip it does not matter which muscle . Glute min,med,piriformis?Your restricted and your addressing that.  

Go to mobilitywod.com and start searching, there is a ton of info that will help you.

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