These are 3 exercises/stretches to improve your hip internal rotation and help you move better.
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It’s very easy to get your hip internal rotation tested by a personal trainer or physical therapist to see if you're lacking it or you can just try these exercises & see if it's feel better.
One thing that improving your internal rotation is going to do is improve your ability to flex your hip. This is a test that we can do actively pulling your hip up into flexion to see if these exercises are doing anything for you. I would recommend doing this before & then hit a stretch do it after see if that improved. The other thing it will improve is your squat because that's basically what this is. A deep hip flexed position so getting into a squat seeing if this feels better after you try these exercises.
Exercise 1
ninety hip internal rotation k some time in this position so what I'm shooting for us to get this hip me at right now this front leg going to be about the same as well. We've put this right leg into internal rotation here so if you're really lacking internal rotation this in itself might just be very challenging. This will be good for you just to sit into this but for those of you who are okay sitting into this, we're going to do something to challenge this hip stability here. We’re going to put our hand on our ankle & we're going to press up against our hand. Now me pressing my leg up against my hand is forcing this hip into more internal rotation so it's fortunate to have stabilized here. You’re going to feel a lot of contraction right here in the side of the hip. You might even get some cramping but that's ok. It probably just means that the hip isn't used to stabilizing this position so it's good to get used to it.
We can press up against here we can also do is we can just try to lift that foot up off the ground. This is challenging & you might need to lean away to do this. See how much it improves when I leaned away. We want to get to the point where we can sit here sit up straight though & get that foot up off the ground like so the other thing we can do here put h&. I'm just basically pushing into external rotation from an internally rotated position. But you’re going to feel a contraction & about the same part of the hip. So that’s a lot of stuff that you can play with to start seeing if we can improve that internal rotation.
Exercise 2
I'm going to bring my knees out like so as far as I can spread them & then from here to force into internal rotation. I’m just going to drive this ankle this way & that's going to be pushing my hip into internal rotation. This is in itself forcing into internal rotation stabilizing there. Now twist to the side that I really want to work like so now this is really contracting & even starting to get a little bit of the onset of a cramp. Go to the other side & work that outside really pushing into that internal rotation getting my hips to stabilize & get comfortable with that position.
Exercise 3
prone internal rotation just your hip flexion again test your squat you have a feeling right hopefully we feel more stable
This is one I just recently learned. Mr. Mashu actually showed me this one & it's been really helped me out a lot. I'm going to sit up against the wall I'm going put my feet together. From here I'm just basically going to try to force my knees in together. The more I put my feet out the less hip flexion I have here. That’s going to be easier where I put my feet back to me the more the sports is my hip, the harder it's going to be force these knees together. Now the big thing that you want to take into consideration here is my back against the wall. We don't want to get tucked under or I don't want my back to start getting rounded like this. It’s going to be compensating & not getting that true internal rotation of the hip. So I'm actually going to anterior tilt. My pelvis is going to stay arched here in the lower back & that's going to make it more challenging to get into this internal rotation.
I'm pressing these knees together my feet are together I’m still establishing an internal rotation. My hips are stabilizing here now I can put my h& here & I can press against your contract for a few seconds relax contract relax & go out to same thing tracks harder can relax right not letting that background keeping that back arch.
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15 авг 2024
