Why You Can't Improve Your Hip Internal Rotation - How To Unlock It
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- Опубліковано 29 чер 2024
- Learn my methodology with the Biomechanics Course: www.conorharris.com/offline-b...
Link to article with all exercises + more info: www.conorharris.com/blog/the-...
New Beginner Body Restoration program: go.conorharris.com/bbr-beginn...
0:00 Internal Rotation Restrictions
1:10 Assessments
2:59 Case #1 - Anterior Pelvic Tilt
4:18 Exercise #1 - Standing Posterior Capsule Stretch
5:49 Exercise #2 - All Four Posterior Capsule Stretch
6:35 Location Of Stretch
7:31 Case #2 - Posterior Pelvic Tilt
8:08 Exercise #3 - Extension Biased Capsule Stretch
8:55 Exercise #4 - Standing T-Turn Stretch
10:40 Troubleshooting - Manual Technique
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on internal rotation: ua-cam.com/video/31FPKiJVO7k/v-deo.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
Man you are a professional...
This seems to be exactly my problem. My physiotherapist and my chiropractor seemed utterly clueless compared to you. Actually, my chiro made my problem so much worse...
Thank you, thank you, thank you!
Thank you for the kind words! Happy to hear it’s helpful :)
He seems definitely more knowledgeable than most physiotherapists.
As for the chiropractor, you first mistake was investing time in chiropractic treatment at all.
@@LinkEX Yeah thanks for pointing that out...
Going to the chiropractor seemed like a reasonable thing to do. But never again... You're in there for max 10 minutes, they don't take the time to examine what exactly is the problem and then you get charged like 80 euro's for that. It's like assembly line work for them. And they get stinking rich with it. And there's no aftercare whatsoever. It's just business.
But that just seemed like the thing to try. Especially when you tried everything else and are hopeless. Wish i found someone like Conor earlier! He's a real treasure and i will tell others about him.
@@robk9330 Everyday.
It has not been a permanent fix, but it does help. And i'm getting better at it. Key is paying much attention to form and breathing deep into your belly.
Just, wow. Your videos are so educational and polished. I was rear-ended when I was 18 and have never had one day without pain in over 20 years. I've watched thousands of hours of vids, and omg so much reading, throughout the years trying to pinpoint what bone or muscle is hurting or pinching so I could tell my Physiatrist and he could order the correct MRI or give me epidurals and facet injections to help the pain. I can't count how many years I've been in and out of physical therapy and it's NEVER helped me, only caused more pain. I just fell a week ago, tripped over my flip flop on ceramic tile floor landing on my right hip, hard, and have been researching the specific bone that's bruised so I can reluctantly go back to PT cuz that fall screwed my spine up so bad I'm using a walker. That's how I stumbled onto one of your vids. I wish I could be evaluated by you. Finally, a well-educated PT who can demonstrate what is hurting, where and why. Are you in the US? lol You are doing great work with these videos. You are very good at breaking things down into layman's terms and demonstrating the exercise and WHY it works. Amazing! Thank you!!
Thank you Conor your videos are top shelf, but this one in particular finally put me on the road to solving a hip flexor issue I've been dealing with for 2 years. Keep up the excellent work
Can't believe how many physiotherapists do not know this basic anatomy, assessments and fixes! Thank you Conor, subbed for sure
Love the way you break things down. Thanks for all the knowledge you've put out. +1 new fan.
There is tingling in my left hip area, a delicious awakening and steady recovery of a life long problem! I'm a #1 fan Conor. I love your studious approach, your use of the skeleton, and your clear educational teaching style. I'm grateful for your generous sharing of information on-line on You Tube.
I very much appreciate reading that, Janice. Thank you :)
I think this is exactly whats happening with me! My left hip is lower than my right hip, and its internal rotation that caused my piriformis issues when I was exercising one day. And most exercises flare up the piriformis especially stretches. And I have an anterior pelvic tilt. Will try these and will purchase your beginnger restoration program! Thank you!! You are very different and thorough than many of the physio therapists I watch. My physio therapists could not help my issue. Your understanding for bio mechanics is superb!
Everything you said in this video sounded like what was going on in my L hip. Standing T stretch has been a game changer over the past few days . Thank you for this!!
Standing posterior capsule stretch along with banded squats has made my hip pain and hip impingment go away within a few days,had this going for years and reaching the point where even walking hurt....so pretty pleased,thank you.
Going to try asap
Thank you for your clear pronunciation. I'm not an English speaker, so it's been hard to understand all the contents.
Your pronunciation is perfect enough for auto-generated captions! 😊
Thank you! Thank you, thank you!!! Thank you for existing, your videos help me get my life back. I have been suffering for over a year. And your videos have given me such an improvement. Trying to avoid a spinal fusion L5-S1. I can't thank you enough... Please make a book.
I am so happy to read that! Glad I’m helping
you are a wizard and a blessing.
Thank you so much for your videos. This video has drastically helped my hip internal rotation. I saw 2 doctors and 2 physical therapists for low back pain and they weren't able to help at all. Turns out I had 0 internal rotation on my left side and that was causing my low back pain. In just a few days, I've seen incredible results and almost have normal internal rotation again. You do a great job at explaining how the hip works and explaining why certain stretches/exercises work, which ultimately helps me be able to figure out which exercises are best for me. Subbed for life. Thanks so much again!
l'm really glad that you fixed the problem. So that means l can, too.
@@robk9330 I did all of the exercises in the video and actually worked on strengthening my adductors and glute med, which helped a lot as well.
Shouldn’t the goal be to not be subbed for life😅?
Thank you so much for this video!!! I have been through years of PT and chiropractor treatments, and this improved my movment and pain issues almost immediately . I never knew! thank you!
Just tried a few of these stretches, and its the closest I've felt to normal in ages! I've had lower back pain on my left side and numbness and weakness in my left foot for months and everything I tried didn't have much effect, but these exercises reduced those feelings a bunch. Definitely have to keep consistent with this but this seems like a good first step!
Thanks! Your are a wealth of information, you explain it so that it's understandable and applicable.
Conor is one of the BEST on youtube!
That means a lot to hear :)
This is again so enlightening. Your professional and open demonstrations physically & using the skeleton; of the areas of the anatomy, that certain problems can affect, helps understand the nature of a problem 'graphically'- bearing it mind what to expect during exercising. 👍.. By the way I am a massage therapist.🙂
Very happy to help, Usha 🙂
Straight up perfect, thank you!
Love ur videos..made such a difference in my health...please keep posting more videos...txs
Thank you so much. Very helpful!!!
This video is highly enlightening and beneficial in practice.
I work in a big box store on concrete floors all day and I've learned so much about lower body work from walking to stretching. It's improved how my lower body feels at the end of the day. Especially my hips. Thank you Connor!
Thanks for the content.
The second stretch is amazing. Will stick to it.😊
Thank you for such important information!!
Very interesting, thank you!
Thank you so very much for the awesome video! 🙏
Exercise #2 hit the spot gloriously on both my hips. The others, not so much.
ty. I like the way of bringing information
Thank you 🎉So helpful ❤
This is what people actually need to hear not no bullshit obvious simple stuff that is normally not the answer. Good stuff 👍
This is a great explanation of how the main PRI tests are impacted by ability/inability to get AF IR and FA IR. Really helpful to my studying!
I like his clear and detailed explanations thatvlead directly into practical instruction. As for cuteness, well yeah. But kinda more just cause he's young.
Glad to see somebody's getting a thrill tho.
Thanks for the video, gonna work on it tomorrow morning.
Just like every other comment, this was a life-saver! Amazing work
Hey Conor, great video as always. If possible, could you please upload a video that directly addresses hip external rotation as well? Appreciate it!
Sure thing 👍🏻
Hi - was there ever another external rotation video?
@@teacherzee1943there is now
Thank you 🙏
Great stuff! I always thought I was just lucky with the lead leg in my golf swing, but apparently, I do what you're talking about. Now, I can save all that luck for bunker shots.😏
Great video! I am going to try what you are recommending to at least get some hip internal rotation. My lack of hip internal location prevent me from performing any squat properly or raise my leg more than 45 degrees. It may not work but at least I will try! Have a nice day!
Fire videos. I’m subscribing!
Awesome to hear!
Man you are amazing🙏
Thank you so much for this. I've been trying to figure out why my deep squats and leg extensions suck for around a year now, despite being pretty flexible over all. I've tried all kinds of hip and tibial internal rotation and ankle dorsiflexion exercises to see what the problem could be, but to pretty much no avail. I just did these for a couple minutes and then tried going into child's pose. I was able to keep my butt to my heels with my kneews way closer together than before!
Hey! Thank you conor for making these videos they really helpful .I have Avascular Necrosis in both hips , I have done core decompression surgery 1.5 years ago, now im kinda stucked in external rotation can I do these streches for improve internal rotation?
Your videos are so informative. I am experiencing left hip pain that goes in the inside of the left knee and to the outside of the left foot. I also have back and glute pain. I do have a posterior rotation on my right hip and have been trying to keep from causing problems on the left but looks like it's not working. I had a pelvis xray done and all I was told that I have is severe osteoarthritis. I did get a second opinion and just started getting some treatment. They have given me some similar exercises but I haven't been told what exactly it is. Do you ever look at xrays of individuals who are curious about what is going inside there. Would appreciate any advice.
Hello, thank you for your informative videos. I have had a lot of issues with my right hip/ pelvis out-flare and is anteriorly rotated. My psoas area and side of hip have a lot of discomfort. Not much range of motion also. Was walking 10k steps per day and doing PT exercises. Have stopped for a while. I tried the #2 exercise with left knee on pad and am unable to move forward on forearms. What would the best exercises be for me?
Thanks for all of your info!
thanks 😍
Thanks for this. My right hip is locked. I’ve had arthritis forever, and when I was a teen my left hip disintegrated, leaving me reliant on my hip for a long time. I do not want my right replaced. I hope this helps me unlock it 🤞🏻
You just totally got me. APT with L hip that feels externally rotated
Hello Conor. Could be a banded hip distraction exercise helpful for the posterior hip capsule problem? If yes, which one do you believe is the best?
credit where its due, you are very good.
Appreciate that
🎉🎉❤ Thank you for sharing
Does that mean for the posterior pelvic tilt situation we should addressing the right hip?
While finding the video very interesting, I myself have the opposite problem! Have you made any informative content regarding external hip rotation?
It seems that I’m one of those people with anterior pelvic tilt and externally rotated left hip.
I thought that my right leg sucks at ext rotation when sitting crosslegged, but now i know that the left leg is having easier time due to external hip rotation.
Hi Conor! Thank you for good instructions. I have Otto pelvis. Both side.My problems are lot of external rotation and little bit flexion and internal rotation. This is genetic. Could you share video for this. Thank you so goodness 🤸🏻♀️🙏🏻
This last technic is the TRUTH
Brilliantly clear information.
I'm curious as to whether the asymmetrical cause of lack of rotation on the left side of the hip is determined by whether someone is right handed/right footed? or does everyone have this potential issue on their left side regardless of whether they are dominant on their left or right side of their body?
Mine is on my right. This has helped after only one day.
The real problem is finding someone who can diagnose with which way pelvis / femur is orientated ! Can your team do that via zoom ? seen so many Physio’s already , it’s no help !
right i’ve done a lot of research and it says t the pelvis should completely leveled horizontally. and the femur should be align with the knees and feet. the feet should face straight forward. but i see most people with duck feet and have no issues with muscles or anything. meaning the femur and knees are driven/turned externally when squatting or standing.
@@JamPckdCentralGaming I think everyone’s natural bone structure is different. I’ve read about hip retro version (toes naturally out) and anteversion (toes in). For example, everyone in my family has retroverted hips and naturally less IR. They all have perfectly healthy hips with limited IR, but don’t really push it with impact or rotational sporting activity. I am also naturally retroverted except I am a college baseball pitcher and really push it with training and rotation. My activity resulted in hip impingement and labral tear in both hips. Also after years of battling the injury’s my body compensated and is really out of symmetry, with my right always retroverted even more. I’m still working on trying to regain symmetry after I had arthroscopy on my right hip 7 months ago. The surgery freed lots of space by taking away extra bone but my hip flexor still pinches with end range IR. I don’t expect to be perfect for at least a year.
@@JamPckdCentralGaming It is somewhat to do with different hip features unique to the individual and the orientation of the muscles to them. Hip sockets differ and some are more problematic than others.
Understand about finding competent PT's. Many are clueless when it comes to identifying issues and treatment. Very frustrating!
If one can locate a good physiatrist in one's area that might be the best option.
You can do a test to show limitation of internal rotation by standing and simply rotating your body left and right. The side that’s not as “smooth” to rotate towards is the side with limited internal rotation. This is because moving your body side to side requires the femur to internally rotate in the hip and with a limitation that’s hard to do.
I don't think i can do this alone
I need someone who understands biomechanics to guide me through these excersises
Thanks for showing! You mentioned the tailbone, but didn't go into detail with it. Can a tight tailbone cause limited internal rotation?
Thank you very much! It's very interesting! Where is it possible to buy the same hips bones plastic model? Thank you!
Excellent video, seems like i gained plenty of internal rotation on my left hip right after doing these motions. Question 🙋 : to what extent should be be careful not to widen the hip capsule too much. Is it possible to have internal rotation restrictions due to external rotator tightness in a straight vs. flexed hip? Since all of these cases are possible, I'm worried to be stretching a hip capsule that is wide enough initially and creating instability.
Hi Conor, as someone who is suffering from The left AIC right BC pattern, should I avoid doing external hip rotation stretches on my right side ? They seem to be chronically tight
I tried all of these and only got a small stretch in the glutes. I mostly felt pinching in the groin and stretching in the hamstrings. I have a professional physical therapist who's given me some other exercises and this is just a bonus so I'm not worried though.
I was diagnosed FAI on my right hip .In your video you talk mostly of hip capsule restrictions,what if it’s bony restrictions cam ,pincer or mix will those exercises also can help?Are you based in UK?
You sir are a lifesaver sent directly from heaven. My physio couldn't figure this out in all those hours that I spent with him and paid him .God knows where else I would have ever found this info, if not never. I felt that stretch on my left back pocket, but didn't feel much of anything while doing the same stretch on my right hip, although my right hip also felt very slightly looser afterwards. I can't internally rotate either of my hips (0-5 degrees). For background I also have a visible anterior pelvic tilt, painful hip flexors, and am also getting kinda backed up due to all this .What could be going on here? Thank you for reading and a reply will be much appreciated.
Appreciate that. Check out my videos on the Left AIC. Should help!
Nice sir
Hi, I actually fractured my femoral neck on my right hip several years ago. I wonder if you ever show exercises for people like me? Generally, it feels OK, but now have some arthritis. Thank you.
Oh my god ！my left hip joint felt uncomfortable 4years，I really know it is ，I have been treated by 4 physical ，never work ，this video solved my confusion
No one talks about the posterior tilt person in type 2. No thanks to the #1 misguided fitness or yoga cue “squeeze the butt” - I think that cue plus sitting too much are big factors that caused the issue to arise for me. 🤦🏻♀️
Thank you! ❤
Great Video!!
What about unlocking external rotation? I have minimal external rotation on my right leg. No matter how much stretching/foam rolling/lax ball/clam shells I do it never improves long term.
Thank you…
Coming soon!
Hey Connor, if I have limited hip IR on my right side and more IR on my left, would that be an indication to do these stretches on my right?
Where did you get that pelvis model? It's a great representation of the pelvis, femur, and sacrum
I forgot to mention this and this is what really makes it hard for me to even do yoga or any type of exercise, when I fail for lack of oxygen I landed on my right arm and my humerus bone broke in half they couldn’t do the surgery so they put a cast on my arm to fused together until I got healthy enough strong enough to make it through surgery well it’s been four years no surgery and I had a rotator cuff injury on my right side also I almost lost my hand when I was younger but I won’t go to end all that so of course I am right handed, I’m not sure where to start I do the things that I can try to do
I live alone on the second floor apartment I’m on oxygen use a walker I can’t even make down the stairs so I have to get well I will never give up I just need some advice because my fat primary care physician doesn’t seem to understand I know I have a Lotta information I can feel it OK oh I’ve been in five different car accidents that when I was driving when I’ve been with other people also but getting rear ended very bad because we were at a complete stop I thought I was OK when it first happened but the next day I couldn’t even get up
The best on the net
Thanks Mark!
The big question to me is what if you have been told you have an acetabular impingement limiting your internal rotation and deep flexion, it's always been very vague what I'm allowed to do to keep myself mobile without increasing the arthritis problem.
Hey Conor/ Thank you so much for video. One question - My left leg is out as well as forward compare to right, any clue and suggestions please.
Check out my lateral pelvic tilt video
Could someone clarify which side I need to stretch? My right side tilts up because it is slightly longer than my left (functional not structural). Or is stretching beneficial to both sides in this case? Thank you so much.
WOW this has been fascinating, as a person with SCFE, have been trying to live with hip discomfort and pain my whole life, not a single Dr mentioned anything that could help, only thing they say hip replacement if it gets worse. never been able to have any hip internal rotation , as soon as i squat which is very difficult position for me, my ankles close together to almost no gap . i cant seat on a motorbike etc... my feet are always in an external rotation position like a duck more so on the right side. when i did the leg raise test i have no issues up to almost 90 degrees, and when i do the IR test it only rotates less than 5 degrees as if it is locked. i tried some of your recommended movements and can see a small improvement especially when my back is bent . would love some feedback if there is anything else i should try. God bless for sharing this.
I’m kinda confused. The last sentence from the summary on the blog regarding this topic is incomplete. What would be the progressive exercise? I’m assuming it’s a staggered stance deadlift? Other than that, I’m wondering if the beginner body restoration program would provide a comprehensive progression guide for swaybacks also?
Great subject, Connor! What if someone has deep muscle spasms in the muscles surrounding the hip socket?
Are these tests your explaining helpful to release?
WHERE CAN WE GO TO GET THE SAME TYPE OF CARE YOU ARE SHOWING??? What SPECIFIC TRAINING, do we look for? Is this the McKenzie Method ?
I’m desperate to know!!
It's PRI. they have a website where you can find a certified provider.
Does this help with Hip impingement? - my left leg is very limited in faber test and also in internal rotation.
What do you think about adding a band to pull laterally?
Super but can i do that with hipsartrosis? It’s so painful now im seriously thinking g of an operation…can it help to avoid it !
How often do you think I should work on my hip mobility? My high school coaches aren’t advanced, we only do basic static stretches and dynamic warm-ups before practice/games. I play cornerback.
great video, do you have any materials regarding FAI ?
Yes! Check my channel
In the knee modify version lots of pain in the "bikini line" . What do you think about that ? I've been working on this years. I'm really better now but sometimes it's impossible to do some movements without pain
Does your hip restauration program addresses hip internal rotation limitations? I am almost done with beginner body restauration program and want to make sure the hip program addresses this since I was told by my PT I have 0% hip internal rotation on my Left and 5% in my R. THANK YOU!
Where are you located? And do you do online appointments?
Gosh, I have that clicking noise when I do leg raise with Swiss Ball. It's s driving me nuts so much that I have to stop the exercise.
Hi Conner. My left hip is my problem. My left knee has always been turned more outward from my right which faces straight forward. Even when my feet are straight forward. Will these exercises help with my misalignment?
My right hip pops every time I lower it after tucking my knees into my chest. Any idea what could be going on there? It doesn't seem to happen as much when I hold my leg straight.
How to improve ballet turnout, please. I've worked on my hip turnout strength for years and suspect something is physically blocking it. Can't get answers elsewhere, though.
What about an exercise for external rotation.
十分感谢
Love the video. So I tried this on both hips. My good hip (left) I could feel the stretch in the glute max area. On my bad hip (right), I feel this more in the front of the hip which I'm assuming isn't good lol. Any ideas? I had a sports hernia repair 6 months ago I'm trying to rehab and I'm afraid I might have impingement on the right side. Seeing a sports med doc in 2 weeks but I really don't want to go under the knife again :(
Check out my latest follow up video to this!
is knocked knees curable ? if yes any link pls
What is the make up of a restriction? Is it fluid or tissue or what is it that restricts?
I hope you make a similar video about why one can’t improve their hip EXTERNAL rotation.
Can do
@@conorharris I’ll stay tuned.
hey conor my measures are NEGATIVE R HIP IR of about 10 degrees and 5 DEGREES ON LEFT HIP IR ..... would it be advisable to do these on both sides? since my RIght hip has more posterior lower compression?
What t do if my hip is externally rotated and whole leg is kind of externally rotated ?
Great video,
I'm just wondering why you say the femur is sliding back but it looks like it's moving forward the human body.