I wanted to go through a great exercise to help improve hip internal rotation.
A common muscle imbalance that happens is a tightening up in the hips. When this happens, you lose the ability to internally rotate at the hip due to 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 the hip internal rotation, called Leg Rotations on the Wall. I had Donnalee demonstrate the exercise.
Lie on a mat and bring your legs up against the wall. Relax your upper body, and bring your arms out to about 45 degrees with your palms up. This puts your upper body in a more relaxed position. Separate your legs slightly, isolate your hips and rotate the legs out and back. Really try to focus on the movement happening in your hip as opposed to the ankle and lower leg.
Leg Rotations on the Wall
Now, if you need help to see if you are rotating your hips, place your hands on your thighs and use them as a guide to feel if you are rotating out and then rotating in. This is also an unloaded position, so you can really isolate that hip joint. Hold the end position for a second or two and then rotate back in.
Leg Rotations on the Wall with hands on your thighs
This exercise also helps educate the body when it comes to joint isolation. Often, 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. This is important when it comes to moving properly, overcoming injuries and preventing injuries.
Progress this exercise by separating your legs a little bit further apart and go through the same movement, rotating in and rotating out. You are going to feel a light stretch in the hip, and you should feel it’s 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 even do it while watching TV.
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Rick Kaselj, MS
For your guide to unlocking your hips and improving your mobility, check out the Unlock Your Hip Flexors program, here!