How To Improve Hip Internal Rotation | Hip Mobilization
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- Опубликовано: 24 июл 2024
- Ever wonder what a good mobilization was that will help you improve hip internal rotation? Try this sequence!
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This is the best hip mobilization I have ever come across. I have tried 90/90 forever, it never worked for me. I just did this on the floor for two minutes and after a few reps where the muscles in my legs had to wake up, I have my hips back to 80/90% of what they were ten years ago.
The central nervous system is fascinating, and this is awesome.
Thank you!
Hey Blake just wanted to thank you a million times over for all the information you provide. I have all kinds of posture problems that has caused me my job cause I couldn't move. I went to see many chiropractor but they very expensive, its like they just want me to keep coming back and because I lost my job, I just could not afford it anymore. the NHS here in UK wouldn't help either. so I turned to youtube and found you, started watching your videos in July and now I am well and fit 100%. its like a miracle. couldn't believe you are giving this information free when the stupid chiroprators are charging £50 for each visit. God bless you and your entire family my friend.
Wow, that's great to hear marquetta. Keep moving forward!
@@GuerrillazenFitness hii bruh I used to have testicular pain while sitting . I confused like anything why am I getting this pain . I abserved that my hips were externally rotated due to which my hamstring muscle squeezing my balls. After trying this exercise it's worked like anything thanks for suggesting .
The same story my friend(Greece).. The chiropractors and PTs and of course the doctors don't really want to help you get rid of your problem.. All about the money.. I had chronic back pain(really bad) and hip stiffnes and also pain.. Through our friend's videos and some others I am really better now!!! So thank you too Guerrillazen 🙏
I just really enjoyed this video man. Good stuff. You're just good at making videos. No nonsense, quick, easy, simple.
Thank you so much!!! Even one session of doing this helped tremendously!!
Great information! Finally realized what I need to work on for what I now know is inadequate internal rotation which is likely hindering my running performance. Thank you!!
This is an excellent stretch and strengthening exercise for ice-hockey goalies.
I am a goalie and even though I am very flexible in the splits my hips would not turn out more than 30° or so and this exercise has helped in opening my hips up and increasing my kick save spread when in the down butterfly position.
Thanks and subscribed.
Thank you Blake, going to try this tomorrow in the gym. Lack of IR led to a back pain that’s kept me immobile for a while but getting back now.
I wish more fitness instructors included these in their workouts.
Me too lol
Thank you!!!! needed someone who made sense to explain the difference between lateral and internal hip rotation
Very nice work, useful and comprehensive explanation !
Internal hip rotation is very important for golfers as well. Thanks for the information!
Subbed. I plan on watching some of your videos on posture correction and other stuff, particularly your stuff on lower back, and who knows what else. Thanks for being awesome! :D
Thank you sir, these movements are right on for me... gaining much motion now...
I already left a comment, but I want to say I’ve been doing this for just a week and have noticed a huge difference in how I feel when I walk now. I’m out for a walk right now and my hips feel like they are stretching as I walk and it feels like a nice massage lol. I’ve noticed it at work, but now that I’m actually walking a good distance it’s really noticeable. I used to have a pinch in my hip that’s gone now. Thank you for this ❤
Thanks for sharing these tips. I’m here because of over pronation in one foot which seems to be caused by lack of internal hip rotation. I did your test and yep, screwed for rotation. So I’ve started doing the exercises you’ve demonstrated.
Thanks again
Wow, GuerrillaZen, your description is clear as a bell!
Great video, thanks! Hoping this might help an ongoing knee issue
Thank you. I am designing a yoga class for golfers. I had nooo idea my internal rotation was so bad. We focus a ton on external in yoga. Really happy to have these 2 great exercises to balance yoga class and loosen up some golfers hips so they may swing better!
It's time to swing! 🎵💃🎶
Great video!
Great video young man!
This was amaaaazing. I felt a cool breeze inside my hips after this. Can't wait to squat again
Thanks Blake for These great videos. I feel that the further one advances in these exercises, the more you work you realize you have to do. It's like literally the tip of the iceberg. I honestly thought I had adequate hip mobility until I tried some of these exercises. Lol!! Oh well back to the drawing board. Keep up the great work and please keep making these videos because they're doing people a world of good!
I watched a few different people talk about internal hip rotation on RUclips before I found this and this is by far the best one far and away by leaps and bounds. I'm a Zen Gorilla as well. But I failed the internal hip rotation test. It's past my bedtime tonight but I'm going to start this tomorrow. Thanks! Oh and my name is Blake too!
i'd like to see you move the offer for coaching and downloads to the beginning of the video - it makes it clear what you do / offer which helps us, and gets your coaching in front of users quicker which hopefully will help you.
I loved the video - really great advice. Thanks
Ahhhh thank you! Seriously just did these. Now we need a video to increase external hip rotation :)
Ys! I'll make a video on that next! :)
Great information thank you so much
Ex ballet dancer here. Severe external rotation. Zero internal rotation, and now long term itb, tfl issues with iliac crest syndrome and inactive glute meds. 😕 Thanks for the advice. Love your vids! Hoping it will help me get back Into pain free running again.
Good tip on the dorsi flexion.
learnt this in FRC. its amazing for your hips!
Yeah, it is!
Hi, Thank you for this video. I'm putting to use what you've shared. Do you have a video on how to improve external hip rotation? I'd like to incorporate that as well.
thank you from the hearts of my heart. this is the exact thing i was looking. not just exercise but to know actually what i am doing.
i have synergistic imbalance as well as a little sciatica so can i do exercise for both at the same time. does one exercise interfere with another one
Well done
Great vid
Very little rotation on my legs almost none one leg so hopefully this is the cause of my hip pain when squatting.
Thank you!
What 6 people didn't like this and explain? Really though? Good stuff man very informative ( coming from a personal trainer and a BJJ athlete)
Its Free ! I'm sold. Great video great knowledge and so applicable to er body!
:)
that test felt so amazing to do omg
Awesome vid
Helped me a lot!!
Glad to hear it :)
hi Blake great drills really helped these 2 drills with my piriformis pain after after only doing them a few times my knees are feeling it" andthing else which can give sane results but without the irritation to my knees"???
I do the first stretch in a low squat and hold on to TRX bands.
Thank you
Hey this is awesome! What might cause poor internal hip rotation? I have an imbalanced pelvis (tight and high on the side that rotates less) and was wondering if this was all related. Thanks!
first and foremost thanks for the knowlege your sharing brotha. I'm so tight that when I do these great exercises the body is creating pressure points in other areas, especially in the knees. that how hard some of these exercises feels, I swear to you I'm not out of shape in any way. is there a way you can share like a pre, intro way to this movements. some love for all of the stiff peeps out there haha
Thank u so much
Thank you 👍👌👌🙂
Another great video ,man. I got here from a Gait Guys video related to single foot external rotation due to internal rotation issues of the femur. I have been trying to increase my running, but for the past year or so I have hit a hard plateau due to reoccurring injuries. I checked my right leg(the side that has been having all the issues) and it is basically sticking straight up on the internal rotation test. Good place to start fixing. Thank you for the exercises!
hey aany update ?
i've got similar problems here. did it work
just did the evaluation of my hip and it didn't drop at all, jeez is it severe. Now I finally know how to solve the pinching in my legs, thanks.
wow great video" question coiuld poor I.R lead to a piriformis being overworked? especially when sitting??
WHA!!! I have barely ANY internal rotation! Time to do this religiously.
Me too, Bro!
7:18 Isn't it TFL instead gluteus medius like the main internal rotator?
amazing
Wassup blake, you mention for this mobilization when performing it that it could cause a lot of torsion for the knee, Now my knee feels like if it weaker. Any advice?
When I get in to the position to do the stretch (sitting on my butt with my hands back and my legs bent) I can't het my feet very wide at all (like barely at the outside of my hips). What should I do about this?
tank you for your info without all the adds...you are also very clear and interesting
awesome video, I've been thinking of how poor my internal rotation is in my hips
Try it out :)
Really though, if these make your knee feel weird then don't do it. It's very important that you keep the toes pulled up while doing this!
Hello Blake ! Thanks for the awesome information and quality.I would like to ask you a question.You demonstrate the exercise with the triggerpoint foam roller ''the grid'' and i want to buy one,but i don't know if i should buy that or the grid X which is 2 times firmer.I am new to foam rolling but i lift 2 years now so i suppose that the firmer the better.What's your advise?
If you are more dense with muscle go with the X type, if you are on the skinnier side then go with the normal one :)
I\'m not sure but ,if anyone else wants to learn about aching hip flexorsbest workout for hips try Nevolly Hip Relief Nerd (Have a quick look on google cant remember the place now ) ? Ive heard some incredible things about it and my partner got excellent results with it.
What are the alternatives if your knee hurts while doing this exercise?
Why is it important to dorsiflex? Because there are no muscles that run over the knee and act as a dorsiflexor as well? The only biarticular muscle on the lower leg is the gastrocnemius right? Are you doing it to create some tension on these?
Make a video about internally collapsed knees please
I probably have a lot of scar tissue that won't let me have correct rotation. Do you have any recommendations to be able to do this in a way that will loosen the muscles? It is very hard living with a outward rotated leg. Thank you!
Welp... looks like I've got about 15 degrees of internal rotation on my right hip! This has actually been hurting me when cycling, because the hunkered down position of road biking requires more than that, probably at least 25 degrees. My lack of right leg internal rotation has been transferring the extra few degrees of rotation into my right knee, which causes inflammation after high mileage rides. I'm definitely gonna start doing this every day. Thanks for the info!
Is knock knees somehow connected to this? I have knock knees and I feel like my hips rotate internally and my quads end in the inner sides of my knees.
I get inner knee pain on my left leg while doing this stretch, Is it okay to continue slowly, or should I stop even though my internal rotation is crap?
Hey i believe my external rotators are tight moreso than my internal rotators are weak. Do you have any stretches for external rotators?
Hello Blake I want to give you a very big THANK YOU because I find after 5 years of suffering the root cause of it ,most because of your video's its a rockhard psoas muscle,man I am so happy
the musle feel likes stone ,you think its Ok to do the kettlebel release thing from your video on the psoas because I can hardly breathe wen I'm on it
I have hip impingement and barely and internal rotation, and this exercise pinches in the front of the hip. Is it still ok to do?
ok wait so do you keep both sides of your pelvis in the ground while doing this ecxercice?
So if I have right internal rotation.. I should exercise the opposite leg in the second exercise? The left foot at the second exercise?
What muscles do internally rotate our hip?
What if my lack of hip internal rotation is caused by a tight TFL compensating for a tight iliopsoas muscle? Would these exercises help?
I could barely move my legs at all. That explains a lot 😂
I noticed it’s difficult to do this without knee pain on my left side, but it helped to just really pull my toes up and only move my leg down a tiny bit. After that I let it hang there as I breathed and it continued to drop on its own. Pretty cool to see that happen lol. Felt a lot better that way
Would a lack of internal rotation at hips cause pain at the external side of my ankle while squatting? I get the feeling that this could be it
I have alot of pain in the front side of my hip and the inner side of my thigh doing these. Only on my left side
What if even the mobilization is very difficult to do? My hips are ungodly immobile. Thanks.
Why do I experience significantly less HIR supine vs prone?
How long sustain each stretch please?
Hello bro can this prevents hip surgery
Hey Blake, can you do a video on snapping hip syndrome ? THanks
Blakely Geoffrey ya he should do a vid on snapping hip syndrome I have that and the pops and clicks are bad this is and old comment so i hope he made a vid by now
How many times a week can this be done?
How much time should be between mobilization and training the specific muscle group? Specifically when is the optimal time to work on mobilizing my hips with regards to doing squats? Thanks for all the videos. I'm still trying to figure out why my squats feel so bad, I'm hoping this helps.
Not really time dependent, I would just say to make sure you are activating before mobilizing!
Can you recommend a test that doesn't involve laying on your tummy? Especially if you are by yourself to test. Thanks!
This is unreal! When I watch people just damn near turn their femur 45 degrees outward like that, it seems inhuman to me. I have ZERO internal rotation capability; My legs naturally hang at about 20 degrees external rotation when seated, and I can barely get into that seated position on the floor with my feet at shoulder width. It feels completely solid, impossible to go further in that direction. It's like my hips simply aren't positioned right at all.
I discovered all of this after a trip to a fantastic physician in Durango due to 3 years of lower back pain and clicking. I discovered how my hips simply do not move, which has put years of wear and tear on my lower spine.
Since then, I have discovered Foundation Training, which has saved my life. The newly found strength I have in my lower back, and the lengthening of my hamstrings and ankle flexibility has pretty much eliminated the pain, but my hips still do not move. I truly don't believe this can be improved, as much as I find videos like yours. I would give anything to work in person with someone like you to see if this can be corrected. I will try these out in tandem with Foundation Training, though!
I have REALLY bad internal hip rotation, and now I have water on the hip on one side (so I'm told after MRI). I'm wondering if the bad internal hip rotation is the cause. Is it OK to do this stretch? I've been told to lay off exercises that aggravate it, but is this stretch OK to do during the recovery period? Thanks!
I watched your video on "how to fix duck feet" a couple of months back and started working on my internal rotation. In the last few weeks my left knee has been hurting during squats (when coming up from the bottom). Having now watched this video I wonder if I caused the knee problem by going overkill on my internal rotation mobilizations...How could I go about improving my internal rotation without risking further knee issues?
Yojax fix?
Can this be done with piformis syndrome?
what if your leg can nearly touch the ground?
Goog foggin stuf mate
My hip joint bone just pops when it goes external and then just completely locks if I try to go internal
Yeah same problem brother, did you get any solution. Please share.
Is this okey for osteoarthritis
I need help with this so I can walk better and be able to run after I had a stroke 5 years ago. Do you provide one on one private sessions or can you recommend a clinic who specializes in hip health. I have money, plenty of time and absolute dedication. Could you please help me out by pointing me to a top notch professional? I can travel anywhere in the country.
Is this safe after an anterior hip replacement surgery? I had mine 8 weeks ago.. I'm 43 yrs old
Having both hips replaced and having dislocations afterwards I would be very careful and consult with your surgeon. But you do have to strengthen your hip joint every day, again check with surgeon as they would be best to advise you.
So i have this but i also havr valgus knees and flat feet, do you recomend still doing this or something else? You have excercise for valgus knees also? Tnx
Can this unhelp my valgus knees?
I have too much external rotation at my knee and lower leg
Question, which may be an obvious answer. My left leg is externally rotated… lol does this mean I’m missing internal rotation?I also have hip pain, could it just be I need to severely do these?
I did these with my foot flexed, but the next few days I was feeling the medial part of my knees. I did not force those, did 20 reps on each side. I wonder why?
Kristina T. Have you figured at why? I’m going through the same situation
Damn, on the 2nd exercise his ROM is so big. I can barely lift my foot in the air
Is the first one supposed to hurt
I wish there was a side angle I don’t see how far out your feet are supposed to be planted and also that’s way wider than shoulder width, or else your leg would be hitting the other job trying to go down
I looks like my hip is pretty stiff. Can I do the first exercise in seated position? If yes, could you share a video for that?
Yes, you could. Maybe in the future I can make a video on that!
Wow my internal hip rotation is so poor. Gonna do this daily