Instantly Improve Your Hip Internal Rotation
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- Опубликовано: 26 июн 2024
- Learn how hamstring injuries occur and why they're still so common. If you've pulled a hamstring or have a hamstring tear or strain, it's important to take a step back and consider how healthy your lower back is. It may be the root cause of your hamstring injury.
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Time Stamps
0:00 Intro
1:08 Hip Internal Rotation Assessment
2:46 Hip Capsule Stretch - Internal Rotation
5:09 Hip Internal Rotation Muscle Stretch
7:14 Hip Internal Rotation Ball Mobility
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#HipInternalRotation #HipIR #HipMobility
Which stretch had the biggest impact on your hip internal rotation?!
Internal rotation a lot of pain when I stand and put pressure on my leg.
The band in your other video was the only one that changed something.
Thank you so much, the hip internal muscle rotation worked for me. Once completed I felt instant mobility and my bac loosen up and my hip felt relief. I’ve been trying over 35 different videos all day to get some hip relief and this one did the trick! Thanks again, will help for the Murph on Monday.
I have just started running (week 3) and my knees have been very painful despite lots of daily warm up exercises. These third internal hip rotations- muscle stretch has helped almost instantly to relieve the knee pain.
Doing the W thing laying in bed. You have to do all the things you've said regularly, just stay flexible as you get older. If you sit on your butt all day doing nothing - you've got to offset that in some way with a range of exercises. It comes down to whether you want life-long problems. I figured in the 1980's that there was a right-wing movement embedded in politics that was looking to destroy social care aiming to make you pay for it at source (I'm in the UK) looking at the USA I realised in order to avoid that as an issue in the future, one of the things I needed to do is stay healthy and fit and not become a burden on society (As they see it). If you do have to go into hospital here in the UK it's increasingly a chaotic situation, so the more you can avoid this by simply staying fit, you're doing yourself a big favour.
That second one seriously added like 20 degrees to my hip immediately...im beyond astonished, thank you.
Great to hear mate, helped it helped loosen you up!
How long you would recommend I hold that 2nd stretch in a typical session? Should I just be trying to get to that high range of motion then stop, or do you think its helpful to hold that stretch at the peak for an amount of time?@@YourWellnessNerd
Best thumbnail photo ever!!! Internal rotation for sure!
🤓
Heading to the gym right now and trying these 3 exercises
That first one was a new one for me, and feels like it's working well. I've been a personal trainer for over 30 years and work with a lot of PTs, including my daughter. Couple of osteopaths, about 6 PTs, and myself estimate my IR to be between 1-3 degrees on both hips. It's a brick... torn and calcified over labrum on both hips.
That second one only causes knee pain when I do it with any consistency.
Super video! Thank you very much!!
Hope it helps!
Thank you!!! This, paired with the ankle mobility video, is helping me immensely!
Awesome Crystal!
Thanks!
Thats very generous GM, thank you.
wow this was awesome! i followed along with each step for my left hip specifically and the discomfort and range of motion has improve dramatically! thanks so much
Great to hear mate!
great vid, thanks
No worries mate, hope it helps!
amazing!!! thank u
Hope it helps!
It is 2nd day I tried the first portion of your instructions. 😊😊😊 thanks! I am not quite cleared of how long I should do the movement. Only did one minute or two in the morning when I was still in bed. 2nd time in the afternoon. Before going to bed I did 2 more minutes. Thanks a million 😊
Might be what I need for hip internal rotation
Gratitude is a form of currency. Thank You for this video. I never knew how “tight” (actual muscle inactivity) my internal rotation was till I tried this video. God Bless in Christ’s Name Jesus.
Very much appreciated Thomas! Hope the video helps improve that movement! 👍
Thank you for sharing your insight and learning. Felt great for my hips, and will be adding this to my daily routine. Huge help for my deep squat position and my knees. Grateful!! Thank you.
Awesome to hear mate! Glad it helped!
Thank you! I have just tried this, and there was some instant improvement. I have had some right side hib mobility and pain for a while now. I will continue to refer to this video. Thank you so much.
Awesome to hear mate!
This really works! !❤
Glad to hear it resonated with you Rose. Hope it helps.
Okay on it & see how I go ❤
good video!
Hope it helps!
whatever you suggest works! You are like those doctors in the ancient times who could heal you naturally. Congrats for one more time man! Can you suggest something for improving the reach to our back with our hands? I guess it has to do with the rotation of the shoulder?
Appreciate the kind words! I have a video on that topic which should be in the shoulder playlist!
Wow that was amazing! Thanks !
Hope it helped Omar!
@@YourWellnessNerd my knees were stiff free this morning also no pain thanks again!
The first one is real super powerful! Thank you!!!
Glad it had an impact CS!
Great Channel. New subscriber.
Great to have you mate!
I like the 2nd and 3rd exercises. They work best for me
Great to hear Serge!
merci
You’re welcome!
I have a lifetime of skate skiing and whitewater kayaking (external rotation). I will have to keep working on these exercises. Thanks.
Best of luck Thomas!
I can’t even bend my knee up high enough to get that position u show in the first sequence 😢 but all are definitely something I need much more work on. Thank you much.
Hope the exercises help Catalina!
The second stretch definitely had improvement for me right away. I’ve been dealing with a tight hamstring/upper calf for months that can sometimes keep me from regular daily activities. It gets aggravated from very basic exercises and I’ve spent thousands trying to get it figured out by medical professionals with no real improvement. I feel like this is gonna improve it though, thank you!!!
split squats and deadlift variations but technique is extremely important
the internal rotators are connected to this inside of your foot you want to push the inside of your foot into the ground and pull the knee towards you and push the hip backwards.
learn about pronation of the foot and that should guide you. connor harris has some decent videos on it. most internal rotation is at 60 - 90 degrees of knee flexion so half kneeling / split exercises are best
Hope it helped mate!
Can you suggest exercises for Hip external rotation?
This is what they make us do in Barre Class??🙏💪🙏💪I love them now❤...
Thank you for the great information
Hope the video was helpful!
Last two felt really effective. 2nd one being my favourite. I'm a long ways from the W.
Great to hear it had an impact though mate!
That second one is a monster
Using a ball or foam roller in that soft area on the side of my hip helped a lot. What muscle or tissue is causing my issue then?
Hi, every time I do hip internal rotation exercises, I gain a lot of range of motion straight after I've done the exercises, but all my gains are lost when I re-test myself later on in the day. I've been told that not pronating correctly with the feet can cause this, but is there any other reason to do with the feet or tibia which can cause me to lose my gains? Thanks for your help!
Hey bro used the ball on the side or the hip on the backside on the glute, brought my other leg across my leg and behind my back (Scorpion Style) and i just Relocated my hip, its been outta place since i was about 15 (26 now).
Thanks Brodie!
Awesome mate, glad it helped in some way!
This is very helpful! Thank you. I am a dancer and my hips are getting tighter.
Glad to hear Sharon!
Game changer. I am an athlete and I could never find anything for internal rotation
Glad to hear it resonated! Hope the exercises help make a big difference to that internal rotation of yours!
THis is amazing! Do you have more for internal rotation? It is my biggest weakness / tightness
I don't have any other dedicated videos on it, but can put out a part 2 if needed!
@@YourWellnessNerd that would be lovely!
Very much appreciated 🙂🙏
Lying on my back internally rotated my hip... And tensing up muscles... work the best for me...
Great to hear Dean!
Thank you for this.
Tried this for a bit and it seem to get the spot, so I will test it out for some time to see if it helps. I just worry it will give me lower back pain that don't go away, as this is where it hurts as I do it.
Also why is this? Is the source my back or my hip? (I have ankylosing spondylitis, not sure if that matters at all really, as it feels like it is muscular pain).
I run a lot, and my left hip (internal rotation) is not working as it should, and cause back pain if I try to internal rotate it, there is like zero angle motion when it comes to internal rotation.
The right hip compensate in movement and is VERY flexible in ALL directions, that cause alot of knee issues in my right knee (good side) when I run, as it feels too loose, like it is "dangling" or unstable. I think it "swings" as I run, because the other leg is stiff as a pole (it feels better to run on the hip problem side because it feel stable).
The glute is also visibly more developed on my bad hip mobility side because of this issue, whatever the root cause is.
Again, thanks for the video, I will give it some time to see if it helps my problem.
Thanks for sharing Adriel! How have you gone with it over the last few weeks? Hope it’s having a positive impact!
5:09 I’ve noticed when doing this exercise and other ones similar to it I’m always surprised by how deep and easily I am able to get into the positions, since my internal rotation is absolutely terrible. However I find its getting OUT of these stretches that causes me the most discomfort by far, like each inch of reversing the movement to get into the stretch causes an ache that didnt exist at all when initially dropping into it.
I’m quite curious on if this is abnormal or not lol.
Hey mate! Clinically I would consider that less than normal for sure. From a general perspective, if someone assessed you, Id expect them to find something somewhere there that is restricted or mechanically dysfunctional that may contribute to those types of symptoms when coming out of a stretch.
@@YourWellnessNerd haha yeah I was diagnosed with CAM impingement and labral tears in both hips so you could definitely say I have some mechanical issues. The exercises on your channel have certainly helped improve my symptoms though so I thank you for that 🙏
Where are you putting the ball exactly?
Thank you! Does the "W" sit itself help improve hip internal rotation or is it just a means of assessing it?
It can be both!
Thank you! An x-ray shows my left hip higher than the right; chiro says this is due to external rotation. I think it's led to knee pain, so I'm trying to bring that left hip back into better alignment. Think it's also the cause of my very tight left hip flexor that does not respond to stretching...@@YourWellnessNerd
This is really helpful for me. The exercises are helping a lot! I have a technical question though... What kind of mic are you using? I don't see a lavalier on you. Are you using the camera mic, or do you have one off camera?
Great to hear mate! I just use the rode wireless 2 and have the lavalier mic taped precariously to my chest underneath! It's nice to know it's hard to see!
thats great! thanks so much!
@@YourWellnessNerd
Woop! Another area for me to work on 😬👌
There won’t be much time left in the day if you keep finding all these spots to focus on GM!
@@YourWellnessNerd haha! Any careers in being a professional physio patient?
My front hip section is so painful when I stand. Using the ball I noticed my sciatic muscle is super tight. Would this be causing my internal hip pain upon standing?
It’s hard to say without assessing you for my self unfortunately. A simple way to try and figure it out is to free up the front of your hip and see what effect if any it has on your symptoms!
Sir can u pls tell me Is this helpfull for correcting sway back posture
Traditionally sway back posture has closer links to tight hip flexors!
My right hip rotates way too much inwards. It’s like my hip caved in so the rest of my leg just rotates inward and my knee is pushed inwards.I can’t walk properly! How do I fix it ?!!
I'm 63, I'm guessing everyone else that did PE when they were kids back in the 1960s' didn't get why they were doing it? This is easy stuff.
What do you mean by PE?
Im finding that the ankles are putting the most amount of discomfort when going into the w position. Is there any exercises or stretch i should do ?
I have an in depth ankle mobility video with about 13 different options if you’d like to start there!
didnt watch , but goat thumbnail
Seemed appropriate! :)
Hi mate, cool content!
How would you improve shoulder internal rotation? Theres very little information about this on yt, check it out!!
Hey mate! I did a video on thay very topic a month or so ago if yoire keen to check it out? From memory theres about 4-5 exercises that aim to hit different parts of the process!
I'm trying to do does type of exercise I definitely have a issue with my hips but my knees hurt a lot a just can't ben and twist them so I cannot perform those exercise this is a vicious circle I don't know how to get out of this😢
It might be best to see someone and have them help guide you in the appropriate wayt possible. For many, if certain stretches don't feel comfy, we can massage those areas first to try and make things more tolerable, we can use a ball in the areas to free some tissue up, we can modify these stretches to find a safe and comfy entry point. There are a few options!
@@YourWellnessNerd thank you for your reply. I did actually see someone (many in fact) and they told me that its probably a meniscus tear so I should just avoid bending my knee in certain ways because it's not curable. 🥲
@@YourWellnessNerd I'll still try my best to stretch on the days that I'm not suffering a lot. Thanks again for you videos I sure that it helps a lot of people like me!
my hips are completly bloked what can i do?
Did the exercises in the video help at all? Hope they do!
How the hell is the woman in the thumbnail sitting like that?
It's a great question Matthew. The w-sit is just an expression of decent hip internal rotation mobility - something many of us can easily lose with much of the sitting we do day to day.
My hip is fine when I do these exercises but my knees hurt like crazy.
Generally, if someone’s knees feel uncomfortable during hip mobility exercises, it can suggest that the hips do require more mobility again or extra hip strength
😁
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how can you sit that way ? my hips would sna[p
It’s just an expression of full hip internal rotation - something that everyone should have in theory, but absolutely easy to lose thanks to all the sitting and other things we do in this modern world.
It’s not working for me😢
Hope you’ve since found some improvement!
Where is the smiling girl in the thumbnail?
I think she’s currently in Thousand Oaks…
Where's the girl?
Somewhere in Kentwood Louisiana, I think mate!
Would be nice if you wore longer shorts
Regardless, hopefully the video helped!
Thanks!
Appreciate you Crystal!