French FR English EN

Dissociate your hips to be more efficient

31

Work of dissociations of the hips

Dissociate your hips to be more efficient

Many of you ask me for specific exercises to be more flexible at the hips.

Some people say to me, "I've been trying for years to use hips in my techniques, but I feel blocked and lack flexibility.


GIFT ! Receive for free my new book:

"The Practical Guide Stretch Reussis"

Just tell me where I have to send it to you

Stretching to free your hips:

At first, I will advise you video about stretching the pelvic girdle where we do specific stretching for free hips.

Once you have done these specific stretches, you should already better understand and visualize why your hips are blocked. But I will explain it a little more in detail below.

The hips (or rather the pelvis) are maintained by large muscles:

In fact, hips are the joints that connect the pelvis and thighs.

But in Karate, what we seek to mobilize when we talk about our hipsit's just the basin.
The problem is that the pelvis is held in place by the most powerful muscles of the body namely:

  • The quadriceps on the front of the thighs,
  • The Hamstring on the back of the thighs,
  • The adductors inside the thighs,
  • The Psoas Illiaque, deep muscles in the groin
  • The gluteal (guess where!),
  • The abs between the pelvis and the ribcage,
  • The lumbar in the lower back,
  • .

By using his pelvis in all the techniques we tend over the training to contract all this muscle that eventually no longer get to relax. We find ourselves with the pelvis completely solidary both upper body and lower body.

This area, which is very mobile, with powerful muscles that can transmit all the energy of the hara, is trapped by the almost permanent contraction of its own muscles.

-> We say that our hips are blocked and that lack of flexibility.

Dissociation of the hips:

The real problem is not a lack of flexibility from a joint point of view, but rather a lack of muscle relaxation. You have to learn how to relax so that the pool recovers its hinge function between the top and the bottom of the body.

You have to dissociate the hips from the rest of the body!

You must be able to move your pelvis without necessarily moving everything else.

In karate, the energy always starts from the center of the body, the Hara, a few centimeters below the navel. The transmission of this energy will be done directly by the movements of the basin, that is why, it must remain free.

It is important that you do not seek to put strength in your hips to do your techniques, it would be counterproductive. Indeed, it is often the error encountered, one seeks to put power in his technique by trying to be strong at the level of the hips and one contracts ...

And the more we contract, the more we are stuck, the slower we are and the less powerful our technique is.


GIFT ! Receive for free my new book:

"The Practical Guide Stretch Reussis"

Just tell me where I have to send it to you

Visualize your hips to dissociate them:

We will try together in this training to feel our pelvis, to visualize it to release parasitic tensions that prevents it from transmitting the energy of the Hara.

Slowly by simple exercises we will work in decontraction to dissociate the pelvis of the bust and legs.

Then, you will have to learn to work less hard, without trying to add strength in your techniques.

The energy is in the Hara, it must be let out and do not do the opposite by trying to put the force.

I already told you about the principle of let go of the moves. The principle is the same in all techniques. We must "let go" of his pelvis, free him from all tensions, to give him the opportunity to transmit energy from the center of the body to the fist, the foot ...

It's not easy and it's a lot more mental than physical work. That's why I tell you to visualize your pool. You really need to learn to coordinate your movements so that your pelvis is dissociated from the rest of the body.

That's it, I'll let you warm up a bit by using the advice I give you in the ABC of warm-ups, and I'll find you in a few moments on the dissociation video of the hips.

>>> Download the video

I hope you liked this video and that you start to feel your hips or rather, your pond will free itself from parasitic voltages.

I invite you now to leave me your opinion in a comment below. Thank you.

See you soon,
Bruno

Facebook Comments
Guide offered!
"How to succeed your grade passes"

31 comments

  1. Hello ! Thank you, great video! This confirms what I just learned recently to free my pelvis! I have always been taught retroversion by the gluteus maximus! This fatique and creates grip by force. The key is to make the slightest effort to let the force have the most impact! The Feldenkrai method is great for learning to become aware of your body. A plus for karate! Something that is more understandable for people who do not know how to move the hip and also serves to let the energy go to the navel is to the feet, and also to expand without forcing. That you do very well. It is a rotation from the top of the femur to the root of the femur pulling down that will let the energy to the ground and to the hara. This will allow to pass the hip forward and also to retroversion of the pelvis without activating the gluteus maximus

  2. If I can afford: The yoko I find it better with the support foot turned, I almost a heel shot. I do not like the orthodox thing 70 this year ". To "kung-fu": Mr. Alan Lee who created his style had a theory on these shots from the back (I will quote the names he gives): from the front: kick kick "kick" (fumikomi) side medium: tail of the tiger (with the cutting edge and the heel), the more one climbs the more it looks like a uchiro geri. That said a Japanese says that the "yoko geri" was a side keri (yoko), like a maegeri (the shape) on the side and not what one would call "sokuto geri" ". It is done so in the video (pinan shodan). http://karate.philau.fr/KatasCompares/ I followed courses with Japanese 2 and to my surprise, they make their shots very quickly according to their physiology, it's fast, strong and ... very ugly ...

  3. Hello Bruno,

    I do not really understand the notion of "energy from the belly"? Is this simply a retroversion of the pelvis to acquire this power of the stomach or it is necessary only to contract the abdominals

    Thank you for your answer

  4. Good video, good help I understood d or came my early exhaustion in court but I recover very quickly so now I double my energy, tomorrow morning I'll see it more ready!
    Thank you

  5. Congratulations on all of these videos and explanations that are a real complement to a club job.
    These simple exercises and the texts that accompany them only serve to encourage me in this sport that I discover.

    Thank you very much for the whole experience that you share warmly.

  6. Actually the hara is the center of gravity of the human body and the source of energy of it. What you have on the hips is also very important.

  7. Hello Bruno, I will follow your advice. I would see the result. By cons for my hips I hope it is not too late. I have been doing this for two years. In addition, I reached the big gap at 14 years and also at 24 years. And I always proceeded like that. For the moment I do not have a hip problem. But I might suffer in a few years. There is a very big Karateka named Jean Frenette who was a champion of the artistic Kata. He made some stretching videos and I recently learned that he is now suffering from these hips. Yet he is an expert. So I tell myself what will it be for me?

  8. hello.I would like to thank you for sharing your exprrience in the matter.personally I am satisfied with what I have read.thanks again.My I am a karate practitioner for a short time.so a beginner in a small locality in the atlas of Morocco.a very early

  9. Hello Bruno, I will follow your advice. I would see the result. By cons for my hips I hope it is not too late. I have been doing this for two years. In addition, I reached the big gap at 14 years and also at 24 years. And I always proceeded like that. For the moment I do not have a hip problem. But I might suffer in a few years. There is a very big Karateka named Jean Frenette who was a champion of the artistic Kata. He made some stretching videos and I recently learned that he is now suffering from these hips. Yet he is an expert. So I tell myself what will it be for me?

  10. Hi Bruno,

    I read with interest what you just wrote to me and I went to read on the gym site what you told me. I admit that I did not know this information. They will be precious to me now. I now understand why I never managed to lift my outstretched leg higher than the horizontal. I also understand why I see karatekas tilting their bust to the side when they make a Jodan Yoko-Geri.
    By cons for my big difference, know that I never keep my bust vertically when I spread my legs. I always lean forward with the bust horizontal with the floor. And in this way I lean on my hands. Then I push my bust towards the back to stretch etc ... For the position of my feet, I always leave the feet with the internal edges flat on the ground. But the more I go down, I would not say why but the tips of my feet go up. Which makes me find myself only on the heels. Which is also painful because of my weight. For the lumbar do not worry, I manage to place my head on my shins. Bruce Lee performs this move early in his fight against Chuck Norris in the fury of the dragon. I do not think it's bad for the back quite the opposite. I think the best thing would be that I film myself or photograph me to train at the big facial gap. So if someone can find a criticism that would allow us to move forward. As well heard I expose my case to help what would be in my case. Or in the case where I succeed this big gap, I hope that my case can help what would like to give.

    • Hi Fabrice, I just saw the picture of your facial spread on facebook:

      In fact your bust is well inclined forward but there is a break in the lumbar because your pelvis remained flat. That's why you have pain on the sides. Go back a little and try to tilt your pelvis forward (out the buttocks) so you will have the flat back and your feet can tilt to be flat.
      The inclination of the bust forward must be at the joint Thigh / pelvis and not Basin / Back.
      But I repeat to you, what you do there is not good at all, you will blow your hips. It is necessary first of all that you tilt the basin. Work your lateral gap to loosen the hip joints in the other direction and stretch your hamstring (behind the thighs). You will need it.
      Sincerely,
      Bruno

    • The yoko I find it better with the support foot turn, I almost hit the heel. I do not like the orthodox thing that stumbles. In addition to the series at the bag, hello! To "kung-fu": Mr. Alan Lee who created his style had a theory on these shots from the back (I will quote the names he gives): from the front: kick kick "kick" (fumikomi) side medium: tail of the tiger (with the cutting edge and the heel), the more one climbs the more it looks like a uchiro geri. That said a Japanese says that the "yoko geri" was a side keri (yoko), like a maegeri (the shape) on the side and not what one would call "sokuto geri" ".
      It is done so in the video (pinan shodan).
      http://karate.philau.fr/KatasCompares/

  11. Just like that
    "I hope this video you more and that you start to feel your ..."

    you pleased and not you to more verb have and participates past of the verb to please

    Otherwise your articles and videos are interesting.

    Best regards.

    • Hello Kraveux21,
      I corrected the mistakes. Indeed they jumped at these eyes.
      Thank you for letting me know. I try to pay attention to mistakes but sometimes I have eyes that cross a little
      Sincerely,
      Bruno

  12. quick answer, thanks Bruno

    just for info, me it's ludovic and in your other intervention it was Ludo. We are not the same. There is something wrong is not serious

    I will go see my doctor for a prescription

    thank you for your advice and I'll let you know

    • Oops, sorry Ludovic, I actually took you for Ludo who has an epicondylitis problem
      Well what I told you is still valid.
      Know that for the shoulders, it is not "normal" to have pain when doing a Tsuki or other technique.
      These pains often come from hyper-calcification in the supraspinatus tendon.
      Medecines tend to explain this calcification by: "many people are like you, you know ..., we'll do a radio ..." In the end, on the radio, we see limestone. The doctor proposes an infiltration by specifying that it does not always work and that it bites the articulation. After some time (sometimes years!) Of suffering, when we can no longer, we pass on the operating table for curettage calcification and sometimes acromioplasty.
      But in the end we did remove the problem without dealing with the cause, and a few years after that can come back ...
      One of the plausible explanations of these calcifications would be what I told you previously, ie a problem of irrigation of the shoulder due to a blockage of the sympathetic nervous impulse at the level of C5-C6.
      Again, I may be wrong, but it does not cost much to try a few osteopathy sessions to release the C5-C6 intervertebral stage.
      Sincerely,
      Bruno

      • Our body diagram does not correspond to reality: stand up straight, the specialist sees people with crooked, attempts of the body to overcome pain, sequelae, accidents. Or muscles sometimes under excessive tension which is not seen on the radio. Some are relieving with a practice like Feledenkrais, perhaps non-acrobatic yoga.

  13. Hello everyone

    thank you again for your video always informative, I seem my hips go well, it's all done alone (I work and I work a lot flexibility)

    on the other hand I have a small question: as I do kihons, such as stuki, uke uke soto uke etc. I have very bad shoulders, is this normal? and my neck hurts, is there any remedy?

    Thank you for your reply

    • Ludovic,
      What you describe to me lets me think that my assumptions in my previous answer about your elbow tendinitis are good.
      Your shoulder pains certainly have a cause similar to your elbow pain. Indeed, your pain is without doubt due to an inflammation of Sus-thorny rotator cuff.
      And this inflamation is, as for the epicondylitis, probably due to a problem of under irrigation of the zone probably due to a blocking of the nerve impulses at this time of the intervertebral stage C5-C6.
      Of course all this is only supposition and I hope I'm not wrong. But a tip, go see an Osteopath to work on your back (C4-C5 for the elbow and C5-C6 for the shoulders, realigns all that and releases the nerve impulses that block the vascularization of your shoulders and your elbow.
      Keep us in touch.
      Sincerely,
      Bruno

  14. I wonder if you should not prepare a video for the big differences. I think it would help us better kicking Jodan. And especially to obtain a very great flexibility.

  15. Super video as usual. I think this kind of exercise is necessary, even essential. These are points that tend not to be deep enough.
    Thank you Bruno.

  16. I wonder if you should not prepare a video for the big differences. I think it would help us better kicking Jodan. And especially to obtain a very great flexibility.

    • Hi Fabrizio,
      Personally I do not make the difference and it does not bother me more than that. I know that you are attached to it and that you are working on it and that at the moment you are a little blocked by pain in the hips.
      And I was thinking of you: your pains would not come from the great trochanter because whatever stretching you do, how you place your pelvis, you are mechanically blocked by the big trochanter of your femurs.
      Sincerely,
      Bruno

      • Hi Bruno,

        Actually I'm still stuck. Yet I gained a very good flexibility. When I spread my legs, I no longer feel pain in the leg muscles. By cons the side of my hips is very painful. In fact the place where I hurt can be easily located. When I lift my leg to the side while standing and following the groove of the groin, we fall directly on this area. It is the folds between the leg and the side of the hip. When I put my hand there I do not find any muscles but bone. If it was muscle, I would easily stretch it. But since it's bone, I do not dare to force too much. In fact I go there sweet. We'll see where it takes me. It may be the great trochanter, I do not know. I am not very good at anatomy. For the big differences it is to me unlike you indispensable. I can not lift my legs very high. Surely because of this hip joint. I see nothing but the big differences to get there. I should be doing it because I was doing it ten years ago. Even feet placed high on two tree trunks. As soon as I get there I'll take some pictures that I'll put on Karate-Blog.net Facebook. I hope that will encourage some people.

        Good to you and thank you for this new video.

    • Fabrice,

      I struggle to understand you. You say that you have very bad sides. You admit that they are not muscles but bones that hurt you, but you continue anyway.
      All you will get is osteoarthritis and ultimately hip prostheses. You have to change the placement of your pelvis.
      I explain: The large facial gap is almost impossible to do by remaining right bust, because it is blocked by large trochanter that come up against the sides of the basin.
      To achieve a large facial gap, it is necessary that the great trochanter pass behind the pelvis and for this, it is necessary to either open the hips (Feet and knees pointing outward), or tilt the pelvis forward (Anteversion, but attention to the back! it is better to incline the bust forward at the same time to avoid lumbar hyperlordosis)
      So as I told you, stop insisting on working on pain and place your pelvis correctly if you want to keep going down.
      But personally I think you are already very flexible and you should not try to go beyond because you risk to hurt you. Not to mention that you are likely to have after hips hyperlaxes and I am not convinced that it is good for karate.
      But well, as it looks really important to you, you'll have to study the anatomy of your hips or it's the insured prosthesis
      I just found this on the Gymnet.org forum, you should understand better what I just wrote:

      A+
      Bruno

    • Hello Hamid,
      Yes, and that's where I'm going in my example in Kibadachi on video.
      This is why we must separate the hips. The power is in the Hara and you have to let it spring as you say and not try to put force in it.
      Goods.
      Sincerely,
      Bruno

Leave a comment

ut ut diam massa felis mattis dolor.
Share139
tweet
+12
Share3
Save
144 shares