How to Improve Your Internal Hip Rotation
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- Опубликовано: 28 сен 2024
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If you struggle with hip issues, improving your internal hip rotation can be a massive help!
Simply because you've probably never worked on it before!
Internal hip rotation stretches won't feel as nice as external rotation, you won’t feel muscles being stretched the same way and it may feel crampy or blocked. But if you work on it daily using this exercise for a few weeks you’ll notice it become much easier! 💪🏼💪🏼
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I am so grateful for this information. I lack internal rotation severely. I will work on this. Thanks again for this information. 😊
Little bit every day makes a massive difference!
Nice. I think this is exactly my issue. The right side internal flexor is super tight. Funny, I tried the other (good) side and the external area feels tight. I have so many exercises to do its hard to keep track though. The PT people never even showed me this one.
Oh I feel it 😂
I find when doing the 90/90, my right hip has good rotation but my left hip is tight. I believe it to be from hopping on my left leg to get into my vehicle, rather than turning, sitting down, then bringing my legs into the vehicle. Otherwise, I have no idea why this is! Thanks for the video.
Yeah! It can sometimes just be a learned habit over years so hopefully a little bit of working on it a few minutes per day and it’ll free up 💪🏼
My right hip has poor internal rotation. I have long legs and used to make frequent long drives, so I'd sit with my right leg rotated externally for hours. It's started to mess up my posture in my lower back. This stretch helps immensely, thanks for sharing the knowledge!
you're welcome! So glad it's helping!
Great vids !!!
Thanks! 🙏
Thank You so much for the patience and enthusiasm while you reply.. I have been having Right Cervical-Trapezius Junction giving Shock (nerve shooting pain) it was pretty worse and MRI shown no nerve compression and did many treatements and massage made it worse. I figured out it from my right trapezius week. Im doing front raise with DB and other many exercises like shoulder shrug, scapula rotations, posterior tilt rhomboid rows what not but the mild shock still there on touching right of cervical ring where trapezius joining.
I have done Jenny’s 28min follow along exercises too and other.
Its making worse when a stretched movement is there on trapezius sideways extended based on my journaling…
i had commented on Left mid back rhomboid pain and crunchy (feeling of left scapula out of shape ) and further followed your comment.
Sorry to ask again.
Any movement to vanish this right shock?
I have reduced it from 10 to 5 and i believe i can make it to 0.
I would be grateful if you could help with the right move..
Have you seen my short neck follow along? It’s 5 minutes the yes no’s in it may be helpful
Yes that is the number one thing I started following from your great content and got on my feed.. On doing that to Getting pain on Right of cervica area and near right rhomboid while Nos… Im still doing daily once.. Any other recommendation on frequency or other?
I feel resting standing posture is such that right hand is on front of thighs so i purposefully keep my shoulders back , however due to nerve pain on top of right cervical-thoracic junction and towards right n front side i stop
Would this method work on my left hip which has osteoarthritis, it has no internal rotation and I can’t sit up in 90 90 on that side, bum cheek no where near the floor
Would search our hip CAR’s drill! Good one to add to the 90:90
Do you have any exercises I could do for the pain between the shoulder blades? I do not lack the mobility of the upper back or the shoulders, as I am a bendy wendy. I think I just lack strength
Our 26 minute shoulder follow along would be ideal to do a few times per week!!
What about balance and mobility when you're injured? I have a broken ankle!
Would keep with in person physio guidance until you have the ok to return to exercise, then our feet playlist would be great to check out 💪🏼
Any advice on keeping the joints strong and mobile if a physical therapist told you not do train hip internsl rotation?
My bones seem to penetrate the labrum 🤷♂️ And I can really feel a pinching sensation in my groin area when training hip IR... been doing it for more than a year and had minimum progress (if at all..)
Would be thankful for advice or video recommendations!
Have a nice day y'all!
Would try a different in person physio and see what their take is, I would usually be very against avoiding a function of a joint altogether long term, only temporarily in very specific circumstances
@@TomMorrison Thank you so much for your response! It bothers me too not to move in certain ways 😅
Especially since my left ankle is extremely limited I know what it is like to have to work around some positions (like a deep squat) 🤪
I will try looking for another opinion 😄 And at some point I might give SMM a try!
my hips have become so stiff and weak.. esp my left one it even hurts when i sleep on that side, all way to the knee!! i feel soo old!! HELP!
Definitely start with some of our follow alongs! Will be good to work on things for 15-20 mins daily, or our SMM programme is the best place to assess everything
Interesting. I normally lean the other way 😂
You made me click when you said 'must'. Glad I did though. My right side is not nearly as flexible as my left
which side for hip is this for right leg in left out? i have to do both i guess
it's like mermaid in pilates
Thk u
Brilliant. I have improved but need more work. 😂
Yeah, sitting upright is a challenge for me.
What benefits does improving internal hip rotation give us?
it's one of the components to a healthy hip! Help prevent not only hip pain, but also back & knee pain 💪🏻
Does this help with really stiff upper legs
Will be a help yes! Our follow alongs would be great to check out!
@@TomMorrison🙏🙏🙏
Came here after the external one you did. ❤
👌👍
Do these exercises, yet be careful not to stretch too hard and hurt yourself. Add hip and pelvic floor muscle strengthening exercises.
Finish off with daily dose of Dr. David Berceli's Trauma and Tension Release Excercises (TRE) and you are Golden.
It's still work in progress for me, but I can wiggle quite sexibly already 😂
Thanks for great vids snd advice!
Pretty much never work anything in isolation yeah 💪🏼
I kinda started with this, got confused, thinking i did something wrong... nope, this will take quite some time for me, but it should work eventually:P
Yep! Deep changes you’re talking two months of regular effort before getting a lasting noticeable change
I had a hip replacement 2.5 years ago and the ortho surgeon said to not internally rotate that leg. I have been doing the 90/90 carefully but wondered if this is safe enough to continue doing?
as long as you're moving slowly and not pushing into pain it should be ok! Ideally, even with a hip replacement, you don't want to completely lose a range of motion. You internally rotate your hip in everyday life, so a bit of extra practice with 9090s will help build tolerance in your body 💪🏻
How can I improve my hips without getting on the floor? I can’t bend my knees like this due to injury and inflammation. Help please!
You could try the position shown at 1:23.
@@ah649Thank you! I completely missed that. 😊
This will take me years to get to that level. Moderate to severe arthritis in both hips. 2 torn labrum that have calcified over
Would be good to get in person guidance from a good physio of exercises specific to what you can currently do! 😄
Yes, I've found when I see videos on improving hip internal rotation, I hear "just get into the 90/90". Yeah right😂
🙏💞✨Thank you so much for this. I’m becoming more aware of the areas in my body that are not functioning symmetrically. I have had a bad habit of only crossing my right leg over my left, and keeping my right leg bent in bed. I’m working on this because I’m getting pain, weakness and tightness in the hip, through the inner thigh, and into my knee.
Hopefully this helps. 🙏💞✨
Awesome! Little bit every day helps massively!
Thank you! I’m enjoying the SMM but internal hip rotation is my nemesis..!
Quick question: are there exercises to strengthen this particular movement? In other areas you often advise ‘lengthen then strengthen’ in order to keep the new range of motion. This has worked great for me in other areas of my body, but for this one I can’t seem to ‘bank’ the mobility gains. So I’m just wondering for hip IR how do I add strength?
Many thanks for any thoughts 🙏
Ps no such trouble for hip ER - I can now do pigeon pose which is crazy since at the start of SMM are was the archetypal Fridge Brick!!
The push back really is the thing to help there with SMM, actively holding the leg up 😄 in our fix hip pain video there’s a banded version of internal rotation too but it’s not something I would use very often unless you’re having pain
@@TomMorrison thank you 🙏
I’m not sure why but I keep reading the title as International Hip Rotation.
Thanks for all the information you share here. It’s very helpful.
That should also work I think 😂
Well it is for everyone 😎😎😂
That's because it's a foreign concept for many of us. 😂