HIP INTERNAL ROTATION: 3 Mobilization Exercises (TSR Method)

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🧐 TOP 3 EXERCISES FOR HIP INTERNAL ROTATION! bit.ly/Top3HipMobilizationExer...
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Want to fire up your hips (the TSR way?)
Look no further!
These are 3 of our favorite exercises to help your hips!
First, we release the muscles, then we mobilize the joint, then we strengthen in multiple planes and multiple directions!
🎥 IN THIS VIDEO YOU WILL LEARN:
What are 3 amazing exercises for Hip Internal Rotation?
How to identify if your internal rotation is restricted?
How to do the "Band Hip Capsule Mobilization"?
How to do the "Reverse Clam Exercise series"?
How to do "Adductor Tissue Work" BETTER?
Which area of the hip needs strength?
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🏋️‍♀️: FLEXIBILITY & MOBILITY PROGRAMS FOR THE MODERN ATHLETE (30 & 45-Day Programs)
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🛠: RECOMMENDED MOBILITY TOOLS:
www.gotrom.com/p/the-hip-stick
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www.hyper-phoenix.com/discoun...
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Note: affiliate links included above
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Intro Music: Twist It by Shinogo (to shinogo.com/)

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Опубликовано:

4 июл 2024

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Комментарии : 78

@MrCraicsham 3 года назад

Gold dust guys. Thanks for the great video.

@BouncySlim1 4 года назад

Got rom + upright health. 🏆🏆

@GotROM 4 года назад

I appreciate the love! Whatcha' working on these days?

@Uprighthealth 3 года назад

Just here to claim the trophy. :-)

@valeriest-onge2816 2 года назад

I love these exercises!! They are great. I like the stretching with weightbearing! Thanks a lot!

@GotROM 2 года назад

Anytime! Anything else you want to see?

@GotROM 4 года назад

How many of you did the test (first 60 seconds of video)? How'd you score? 🤔 P.S. Watch the video till the end for a SECRET EASTER EGG!

@SKaplanTucson 4 года назад

Got ROM I did as well as you did!

@GotROM 4 года назад

@@SKaplanTucson Cool! 💪

@SkydelLP 3 года назад

Like 10° and I have pain internally rotating my femur when I lay flat on the ground.. Should I just work on these exercises?

@GotROM 3 года назад

@@SkydelLP it's okay to do the exercises here, and it's also good if you can have them checked. Proper diagnosis will help us figure out what caused the pain and the exercises that we can do to heal it. Hope that helps!

@toddmayta7615 3 года назад

I'm probably around 10 to 15 degrees. I'm going to work these exercises and stretches and see how it goes..... I also feel a bit of pain in the joint. Where would I go to get things checked out? Chiropractor? PT? General family doc? Thanks!

@dbrxsdgo 3 года назад

Thanks for posting this. Much appreciated 🙏

@GotROM 3 года назад

Absolutely! You're welcome!

@theno1glove 4 года назад

Loved this video guys thank you. Had a strange feeling for a while almost like the muscle at the hip was shut off. Rarely feel it exercising or stretching. Getting some interesting cramping in the area now.

@GotROM 4 года назад

Nice...time to wake up the sleeping muscles! :-) Release the brakes and wake em' up!

@witcher7014 4 года назад

bro i have a request please make a detail video on knock knee and which exercise should i do internal rotation or external

@andrewchoi2780 3 года назад

When I do the third one, I feel it partially in like the lateral hamstring area. Does that mean I’m doing it wrong? It foremost targets the outer hip but just also gets that area too for some reason.

@gregllo424 3 года назад

How should I go about constantly externally rotated hips? Ik these exercises are good for internal rotation but will they help with getting me out of external?

@sergekamga4512 Год назад

Best hip internal rotation video I’ve seen. I just ordered the hip stick from gotrom

@GotROM 6 месяцев назад

Thank you! Let me know if there's anything else I can help you with.

@Govmedicaljob 2 года назад

Very helpfull exercises

@GotROM 2 года назад

Thanks! Anything else you want to see from my channel?

@tealatata 2 года назад

it hurt but i did it definitely rom is restricted couldn’t do that first test very far

@StarseededChlo 4 года назад

Need that hip stick in my life. When I discovered the lacrosse ball I was hooked 😂

@GotROM 4 года назад

Good to know! The hip stick is a great tool as well. You've got to try it. Check it here: www.gotrom.com/the-hip-stick

@user-lu3vh4fk2z 4 года назад

Супер. Молодцы, парни!!!!

@GotROM 4 года назад

Thanks!

@me9061 4 года назад

Two super helpful channels for me! Was a very pleasant to surprise to see them collabing!

@GotROM 3 года назад

Appreciate ya'!

@jmatches 4 года назад

Awesome! I've been so frustrated with my hips that I'd almost given up. This has re-energized me....thanks. How often should this routine be done?

@GotROM 4 года назад

Depends on what else you are doing. 2-3x per week as part of your overall practice is good.

@bobbypark3246 4 года назад

Appreciate your vid. Can it work for someone with anterior hip impingment pain? Or do you first passively treat the hip then add this exercise?

@GotROM 4 года назад

Yes, it should help. There are many ways to work on it, that's why we have The FAI Fix program. In general we start with the tissue work + stretching followed by the re-activation. AKA "remove the brakes before you drive the car!"

@bobbypark3246 4 года назад

@@GotROM which tissue do u usually release

@TerribleTalesUntold 4 года назад

Great vid. Yeah noticed it.

@GotROM 4 года назад

You would :-P

@ESSA20 Год назад

Hello, I'm going give this ago, I just wanted to ask if I can't cross my legs what do you think the cause is? Tfl? ,Piriformis? or hip capsules?

@GotROM Год назад

Hey ESSA Gaming Circuit! Could be several things: tight glutes, capsule, bone shape, even adductors. Best to work a bit on everything and do "before/after" tests to find out what specific exercises make the biggest difference for YOU!

@peachypear5685 3 года назад

How long will it take to fix my internal rotation issues?

@GotROM 3 года назад

Good question. It depends. How often do you mobilize?

@pebblesus 3 года назад

0:53 i literally put my hands over my face like a horror film.. i guess i have some work to do hah. thanks for this video

@GotROM 3 года назад

You're welcome! Anything else you're working on?

@pebblesus 3 года назад

@@GotROM everything lol. i seem to have severe external rotation, always have but it seems to be worse than it was in my 20s and assuming its a large contribution to the chronic pain, stiffness, etc. im hoping some of these stretches will be a good start at least

@GotROM 3 года назад

@@pebblesus Oh, shoot. I know what you mean. These are great stretching exercises, yeah. For Hip External Rotation, this is good too: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0wtJMAXq2j0.html

@willsoonmarc8711 3 года назад

I have tightness I my right hip.I lay on my stomach and use a band around my right ankle the band is already attached to something immovable.Then I just slide myself away to tighten the band while my leg is bent.Dont know if I'm helping or hurting but it feels good.

@GotROM 3 года назад

If it feels good thats usually a good sign! A lot of people like that gentle band hip distraction. :-)

@jennifermenezes7680 3 года назад

After suffering a stroke, when I sit on a chair or stand and try to lift my knee my leg falls on to the side.could you please tell me if it is bcos of the weakness in the hip internal rotators? If not where do you think is the weakness

@GotROM 3 года назад

Could be muscular but could also be neurologic. Have you seen a good P.T.?

@TheDirthound 3 года назад

I'm 46, am having terrible pain in low back and SI joint which is reoccurring and started 7 yrs ago. I have crappy hip IR L hip from god knows what, lots of sitting, cycling and compounded w/faulty movement and postures. Have you seen success in individuals in my age group who managed to increase ROM in IR and decrease pain and regain stability and good movement? I understand I did not get this way over night but am hoping with due diligence and activity modification I can turn this around.

@GotROM 3 года назад

Hi there! Yep, there's always hope. It might take some time but you'll get there. Stay consistent and mindful. I have several programs on GotROM.com that might help you out. Check them when you can. All the best!

@sergekamga4512 2 года назад

I got to watch this again so I can practice the 3 exercises

@GotROM 2 года назад

Definitely! Keep practicing!

@tealatata 2 года назад

my feet internally rotates how do i know if my hips are too

@GotROM 2 года назад

hi Teala! The video starting at 0:42 is the test for hip internal rotation.

@enkibumbu 4 года назад

I am in so much pain. Doing 2 hour of FAI Fix later today. It usually helps. I hope 6 months is enough time to feel reasonably normal. I do this exercise with the kettlebell. Am very sore indeed.

@GotROM 4 года назад

Keep working, patiently and persistently!

@enkibumbu 4 года назад

@@GotROM Thank you. I get scared. :-)

@fatherleo4603 3 года назад

So stiff aDDuctor muscles can cause stiff internal hip rotation?

@GotROM 3 года назад

Yep!

@Antonia-eb3xx 4 года назад

Hey:) can I do this every day?

@GotROM 4 года назад

Depends how your body responds and how intense you go. Usually a little rest is needed.

@garygriffin9875 3 года назад

I’m just curious… Still trying to figure out how things work, but you’re trying to increase internal rotation, but you used a stick to release The abductor muscles which aide in internal rotation. This essentially turns them off. How does that help increase internal rotation? Wouldn’t you want to do that to the lateral rotators so that they are not as short?

@GotROM 3 года назад

We are trying to release the ATTACHMENTS of the ADDuctor muscles. Anytime a muscle attachment point SO close to the hip gets knots/scar tissue, etc, it restricts ALL KINDS of ranges of motion. It's not as simple as the textbooks describe. Massaging the knots out of these muscles doesn't "turn off" the muscles either. Often it WAKES THEM UP! Bottom line: try it for yourself and you'll see how it helps! 😊

@r.studio6170 3 года назад

Knee to chest stretch..unable to fold and hold knee..why

@GotROM 3 года назад

Limited hip flexion. Check out my 45-day "Deep Squats" program for that! www.gotrom.com/deep-squats-bundle

@christina3938 3 года назад

Omg I can feel that adductor work by just watching you

@GotROM 3 года назад

Awesome! What are you working on?

@christina3938 3 года назад

@@GotROM I have a rotated hip and limited ROM overall on L side. Thanks for the video

@yishujia186 2 года назад

I have poor hip internal rotation my whole life. I wonder if this is a genetic issue. However, my hip external rotation is very good. I think it's too much because I sleep with my toes pointing outward.

@GotROM 2 года назад

I hope that this video has improved your hip internal rotation. Did you try them? How is it coming along now?

@yishujia186 2 года назад

@@GotROM Yes, I definitely see some improvements. I guess I have to keep doing it to get better.

@GotROM 2 года назад

@@yishujia186 Wonderful! Keep me updated with your progress.

@tealatata 2 года назад

if you can get in that position but it hurts

@GotROM 2 года назад

did all exercises hurt?

@tealatata 2 года назад

@@GotROM yes hurts in my hip flexor and even my psoas