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2 simple hip drills to mobilize the hips for the season

post #1 of 13
Thread Starter 




Pry squats & butterflies- now is a great time to try both each day to get the hips able to access range for skiing.
Cheers & think snow!
post #2 of 13

I like the squat with knees pushed out. They make me do that at crossfit. You can feel the improvement.

 

Having lots of problems with my hips, mobility warm-up helps me perform better in hip related training. Simple leg swings actually help.

 

We did a drill yesterday were we (I) put our toes 1/2" away from the wall and did full squats. I did this after some mobility work. Surprised to be able to hold good form but there is no way that I could do that without the warm-up.

 

I also find mobility work to be helpful right before my first run.

 

Last, These "lead in" warm-ups make heavy squats safer and better.

 

Good post Irip  

post #3 of 13
Quote:
Originally Posted by Paul Jones View Post
 

I like the squat with knees pushed out. They make me do that at crossfit. You can feel the improvement.

 

Having lots of problems with my hips, mobility warm-up helps me perform better in hip related training. Simple leg swings actually help.

 

We did a drill yesterday were we (I) put our toes 1/2" away from the wall and did full squats. I did this after some mobility work. Surprised to be able to hold good form but there is no way that I could do that without the warm-up.

 

I also find mobility work to be helpful right before my first run.

 

Last, These "lead in" warm-ups make heavy squats safer and better.

 

Good post Irip  

to build up hips do Clam shells, butt walks, restricted one-leg squats,  Do them properly.  @iriponsnow can comment.  these are the 3 main exercises I still do.  Massage therapy   I like neuro muscular.  I go every 3 weeks to help keep hips/glutes and leg muscles open.  Also go to a chiropractor to keep hips aligned. are you stretching glutes, piriformis and abdominal muscles? 

post #4 of 13
Thread Starter 
Quote:
Originally Posted by Finndog View Post

to build up hips do Clam shells, butt walks, restricted one-leg squats,  Do them properly.  @iriponsnow
 can comment.  these are the 3 main exercises I still do.  Massage therapy   I like neuro muscular.  I go every 3 weeks to help keep hips/glutes and leg muscles open.  Also go to a chiropractor to keep hips aligned. are you stretching glutes, piriformis and abdominal muscles? 

Hips or any restriction can be tricky. I'm a fan of working up a little sweat w some basic, easy metabolic conditioning & then doing mobility work.
2 items to consider- first every tissue in our body is constantly breaking down & being built simitalously. Second, some time & weight is often needed & for this I like closed chain (limb on ground/ loaded) progressions.

Remodeling is slow & may require up to 14 weeks to show basic change.
post #5 of 13
Thread Starter 


Here's a great progression you can do anywhere. It's a variant of the pistol. Key is to use time to build the range & strength.

Start with isometrics go 1/4 of the way down & hold it for 10 seconds. As you get better go lower & hold. Important- use the arm & both legs to return to standing.

Then hit it with eccentrics, go as slow as you can to the end of your range & then hold. Again, come up w the arm & both legs.

When you have mastered the slow descent & the hold finally use your bent leg to propel you to standing. Use the arm as needed.

Master this- take away the hand entirely.

Modified pistol- great for strength & the dorsiflexion needed for driving your ski boot or doing overhead squats!!!
post #6 of 13

Any exercise or stretching suggestions for duck feet stance?


Edited by Lpass - 7/10/16 at 5:46pm
post #7 of 13
Thread Starter 
Quote:
Originally Posted by Lpass View Post

Any exercise or stretching suggestions for duck feet stance?

Without seeing your posture, I'd say start working on your ankle range. Limited ability to flex the ankle is the culprit 90% of the time. Stretch by hanging the heels off a step for 30 seconds (initially) & then spend 2 minutes walking on your heels to actively contract into flexion. Give it a few weeks & monitor the stance.
post #8 of 13
Quote:
Originally Posted by iriponsnow View Post


Without seeing your posture, I'd say start working on your ankle range. Limited ability to flex the ankle is the culprit 90% of the time. Stretch by hanging the heels off a step for 30 seconds (initially) & then spend 2 minutes walking on your heels to actively contract into flexion. Give it a few weeks & monitor the stance.


That's really interesting. I do remember quite a while ago a boot fitter told me that I had poor ankle flexion, but never really thought about it again until you mentioned it.  I'll start with your suggestion and see how that goes. Thank you.

post #9 of 13
Thread Starter 
How is it going?
post #10 of 13

To go the other direction.. I'm wondering if you have any suggestions to work on and increase external hip rotation? 

 

I'm working back from a major injury (probably can read about it on here somewhere) that caused a compound fracture in my femur through my glute, and have found my external hip rotation to be one of the last things to come back. Have made improvement (9 months out now) but still internal far exceeds external. I understand only so much can be recommended via the forum, but would love to hear any ideas!

post #11 of 13
Thread Starter 





This is the 90/90 posture: work on getting here (optional stuffed animal on head) & rotating the legs to allow the feet to elevate from the floor, hold & then change direction with either foot leading. Great internal/external drill. I do it daily!
post #12 of 13
Quote:
Originally Posted by iriponsnow View Post






This is the 90/90 posture: work on getting here (optional stuffed animal on head) & rotating the legs to allow the feet to elevate from the floor, hold & then change direction with either foot leading. Great internal/external drill. I do it daily!


I was having some hip issues and my PT (Justin Feldman) had me doing these.

post #13 of 13
Thread Starter 
Quote:
Originally Posted by loboskis View Post


I was having some hip issues and my PT (Justin Feldman) had me doing these.

Small world- Justin trained under me ages ago.
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