I wanted to go through a great exercise to help improve hip internal rotation.
A common muscle imbalance that happens with people is they are tightening up in the hips and they are losing how much internal rotation they have because of core weakness but also because of tightness in that hip.
Great Exercises to Improve Hip Internal Rotation
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I wanted to go through a great exercise that helps increase that hip internal rotation. It is called Leg Rotations on the Wall. I will get Donnalee to demonstrate it.
You are lying on a mat and you are bringing your legs up against the wall. Your upper body is relaxed and you bring out the arms out to about 45 degrees and then you bring your palms up. This puts your upper body in a more relaxed position. Now, have your legs up against the wall. You are going to separate a little bit and you are going to isolate the hips and rotate the legs out and back. You are really trying to focus on that movement happening in the hip as opposed to the ankle and the lower leg.
Leg Rotations on the Wall
Now if you need help to see if you are rotating the hips, you can bring your hands and put them on your thighs and almost have it as a guide where you kind of like rotating out and then rotating in. Also in this position, it ends up being an unloaded position so you can really isolate that hip joint and you are rotating out, holding for a second or two and then rotating in and holding for a second or two.
Leg Rotations on the Wall with hands on your thighs
Another important thing when it comes to this exercise is it helps educate the body when it comes to joint isolation. A lot of times people don’t know how to isolate their joints or isolate movements and this helps educate the body to separate the hip joint movement from the rest of the body which is an important thing in order to move properly, overcome injuries and prevent injuries.
Now how I progress from this is you separate a little bit further and then you would go through the same movement, rotating in and rotating out. You are not going to feel really strong stretch. You are going to feel a light stretch in the hip and you should feel it easier to move that hip in internal rotation, rotating in and rotating out.
Leg Rotations on the Wall (progression)
Give that exercise a go if you have poor internal rotation of the hip. It’s really simple and easy to do. You can do it while watching a movie or while watching TV.
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Lastly, if you are looking for a resource that really expands on this and muscle imbalances which is what we are addressing or dealing with when it comes to this exercise, then take a look at the link below. There is an amazing resource called Muscle Imbalances Revealed which is a multi-part program that covers different parts of the body.
Rick Kaselj, MS