Improve hip internal rotation: best internal rotation stretch you've never seen (Roadkill Stretch)
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- Опубліковано 8 січ 2017
- Trying to improve hip internal rotation? Looking for a good internal hip rotation stretch that won’t hurt your knee? You’ve just found the Roadkill stretch!
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ABOUT THIS VIDEO
In this video, Matt demonstrates a stretch for hip internal rotation. It can be extremely hard to improve hip internal rotation and can feel like it's completely impossible to improve. Many times people get knee pain doing other internal rotation stretches. This one seems to be good at minimizing that.
Do this stretch if you want your hips to internally rotate. Just be careful that you don't move too fast or you might hurt your knee.
If your piriformis or other hip rotators are tight and stiff, it can be extremely difficult to improve your hip internal rotation. Many hip internal rotation stretches and exercises can be pretty frustrating if you can't get these muscles to let go. To release the external/lateral rotators and increase your ability to internally rotate, this stretch may be one of the safest possible options. Just make sure you never feel it in your knee!
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I've got one side hip pain on right side. Never been told I have FAI. Love your content want to buy a program. Can't decide which one healthy hips or fai? Can you help me? Thanks!
Rory from canada
just tried it... speechless as to the relief from a lifetime of pain and tightness... there are no words as to the relief I feel right now close to tears
Great, you just need to give it a cool name. May I suggest "the mangled pedestrian"?
I believe we're going to go with ROADKILL. :-)
I think it should be ..the “I’ve fallen and I can’t get up”stretch
Michael Dooley Mangled Pedestrian #Legenday🙌🏽
LOl
Good band name
I can’t thank you enough, brother! I have had back and knee pain for 10 years- my job required me to drive long hours and my seated position in my car created me to sit with my hips externally rotated out and my right foot (gas pedal) was over supination. I applied your stretch 4X per week 2-3 min. Each side for 4 weeks and my pain and foot finally released. Again,, thank you!! Best of chi!
You're a life saver man, I might be a bit premature here, but this felt exactly like the stretch I've needed for the past 5 years after a hamstring/pelvic injury. I could lie in this position for days it feels, once again thanks.
This is a brilliant stretch for me. To get that range without stressing my knee is fantastic. Thank you!
I have deleted all other subscriptions and staying with you ... thank you so much 👍🏼💪💖
THIS WAS LITERALLY THE BEST VIDEO EVER! THANK YOU SO MUCH!
My couch works as a good weight replacement. - - quick update 1 week later. This stretch is a godsend. I’m able to walk more fluid with Less buildup of tightness in my IT band and tfl throughout the day. It also has improved my gait.
Great idea wedging the foot under the couch
So glad I found your channel. Your exercises are excellent. Thank you.
You're information is incredible and the best on UA-cam ... Thank You So Much !! 👍🏼💪
Your*
This stretch is amazing for me. I've been trying to stretch my internal rotation for years, and this is the only stretch which did what I needed. Wow.
Excellent stretch and very clear explanation, including use of anatomic terms. Thank you!
Thank you.... This stretch looks like it feels fantastic.
@Uprighthealth game changing stretch I’ve never seen it before and it’s helped wonders thank you!
been trying stuff for years and this finally did the trick!
You are a genius man,, keep´em coming!!
Actually amazing stretch. I could never isolate it this well in a fully relaxed position. Thank you
This stretch is a life saver!! The other ways hurt my knee just when the stretch gets good, but this one-no knee pain at all!
This feels so good. Gonna use this to level up my surf game. Thanks man!
Such as fantastic video. Thanks!
I just started mountain biking as a hobby and this is a savior. Thank you for sharing
I imagine you can do this by sticking your foot under a couch or other piece of furniture that you use for sit-ups, if you don’t have a weight plate. Great exercise!
Great idea, love it!
Love you man ,,great teaching,
dude this is great. this stretched the very spot that hurts in the bottom of my squat. THANK YOU!!!!!
Helps me in my squats as well!
Best Feeling Ever!!! Thank You!!! Relief!
This stretch is great.. over 6 years i have pain in my hip/pelvic area... and this really helpt me..thanks..
dude this is a great stretch, thank you!
Excellent! I have only done this stretch once for 2 mins each side and I have noticed a huge difference already.
For the first time as I externally rotate in a conventional deadlift stance I can really feel my glutes and can contract harder or more intensely than before. I have always struggled to stretch internal rotation, but this version really has potential. One thing I noticed was it took a little searching before I could feel the stretch and it was only when I was more in leg extension rather than flexion that I felt a stretch - the opposite to what I expected.
Really helpful, thank you!!!
Thanks for sharing and glad you noticed such a huge effect!
Good stretch, thanks for the video, gonna try it
I can instantly feel the relief of the hips! Thank you!!
Finally an internal rotation stretch that actually works. Thank you!
Looks amazing!
Interesting approach, seems legit. Thanks for sharing with us, and hope this helps you get some of the success and reputation you deserve.
Great stretch - really gets into your hips deeply. I also think it’s stretching my upper back as I twist. Thanks!
I had an injury to my right leg forcing me to run badly causing extreme tightness in my left hip, physios just look at my age and tell me I have hip arthritis causing the impingement. This stretch has seen immediate improvement in my hip mobility, quite unbelievable. Thanks very much for posting.
Love your videos.
This stretch is gold.
You earned a sub, my good man. Worked like a charm!
Wonderful! Thanks for the sub!
Literally the best I have ever done. Wow! Thank you so much for this. I suffer from really bad FAI and my legs are stuck in external rotation I can even get them to a neutral place let alone any internal rotation. This is the ONLY stretch I have ever done that actually stretches me in a way that I feel it. Thank You 💓 I have already had two surgeries and I need two more. I want to try to avoid them as long as possible and I hope by stretching, I can make enough of a difference that I get a healthier range of motion
Did you you ever check out Bill Hartman? You sound like you have an "endgame" pelvis with so much posterior compression from the rotators, and shoving your center of gravity forward externally rotating your pelvis in that stuck position.
That really helps...Thank you!!!
Had a nagging tightness/pain in my hip for weeks. Realised I have almost zero internal rotation, nothing had alleviated the situation. Tried this out and almost immediately the tightness/pain has disappeared.
Incredible.
Changed the game, helped a lot of clients
Worthy of the name the best hip internal rotation stretch. My hips feel loose after just my first set. I could feel muscles being stretched that I have never felt stretched before. I have tried hip stretches, yoga, stabilization, and nothing has made my hips feel this loose before.
Looks very helpful. I'm gonna try this one. Thanks a lot!
Let us know how it goes!
❤️❤️❤️❤️❤️ suuuuper helpful. Omg I’m tired of doing the backward 90/90 stretch
I love the name!
It makes it easy to remember.
I also like the idea of one or two stretches held longer, rather than a whole bunch, held for short periods.
I'm much more likely to do them if it's a simple routine.
Also, could you please come up with a name for your stretches that don't already have one?
It's hard to write down a regular routine using description only.
Thank you so much for taking the time to help others!
That was a great stretch! I've had this nagging pain in my left leg, and noticed that it affected my hip's ability to internally rotate. Tried so many stretches only for it to tweak my knee. This stretch did wonders! And my knee isn't mad at me! Thank you for sharing this!
Yes! Same here 🙋🏽♀️
This is truly the best stretch I've ever done, thank you so much
Thank u ..my left hip was so tight and I have a arthritis knee so that stretch was amazing...Veronica..Canada
wow! I just tried this. my PT used to do this for me. and now need to do it in my own. I do aerial acrobatics. I really liked doing into the hip extension, further than the vid. and found a lot of relief. Thank you!
You're welcome!
Finally, an internal rotation stretch that (a) I can actually physically get into and also (b) feel like I'm stretching the right things.
Just did a few minutes and my 90-90 feels so much better immediately after, still missing a LOT of internal rotation on my left side.
Wow I need to try this one!
I have waited one whole night to thank you just to see what difference I will feel in the morning after doing this strech a couple of times before sleeping. Trust me. These muscles weren't there before, I am feeling something entirely new at my hip Joint. 😅
I didn't know I could move my legs like these at all.
I have been suffering from tight hip joint and hamstrings since early childhood so much that it has become not just a habit but a 'normal' for me.
I really appreciate your videos but this one, oh my God thanks. 🤗🤗🤗🤗
u look so young in 2017,that was a great year but 2021 should be better year hopefully thx for all u do :)
Thank you so much!
Wow, I just did this stretch for about 20 second each side, two sets to start and I call feel warmth in my hip joint from the stretch. Amazing!
I actually had the same sensation. I want to keep doing this and see if it reduces the limp coming from my right hip.
Thank you very mutch! 😊
This is fantastic! The weight on the heel makes a huge difference to keep my leg from rolling! I've recently tied mcl pain to my duck walk, and realized that I have a hard time even doing inward rotation because things are so tight. This technique was huge! I'll be doing in multiple times a day. Thank you!
This is a brilliant internal rotation self stretch
This was awesome! Another golden nugget.
I also liked smashing the TFL area while doing this stretch
That's a pretty advanced move!
Unbelievably helpful for my knee pain
The weight on my foot was awkward. But, I felt a stretch in my left hip. Thank you for making this video.
I owe you my life 👏🏼 thanks man! Love hanging out in this position before bed!
I personally lay a 30kg powerbag longways across my ankle, super comfortable!
Great video! My lead hip in the golf swing became a hugeness problem this stretched has helped me a lot
“...a hugeness problem...” Autocorrect hahaha
I love this, I wonder if there is a stretch that works in a similar way for other joints ?
Eg shoulders, feet etc ?
This is really good
Excellent thanks
Thank you so much
Holy.... 2 years of pain gone thanks to this... Sir. You are the best!!
Think that until you address the hip impingement (my cause of bad internal rotation) that this will just cause pain...love your videos and the pragmatic approach....its helping me heaps...keep up the excellent work.
thank oyu so much!!
I accidentally did this a few weeks ago. Thanks for the video. I need to do it again with weight.
Wow. This is intense.
This has been super helpful. I ended up using a 50lb steel sand ballast bag (They're made to ballast wakeboards, I think), since it conforms to the shape of the ankle and provides a lot of weight comfortably. I tried with a free weight, but I feel like the additional weight of the bag helped to take away some small amounts of knee pain I was getting at some angles.
Man, did I feel relief. My pain is in point between the groin and hip on that line where the trunk meets the right leg.
Thank u!!! 🙌🙌🙌🙏🙏🙏
Spectacular 😍
Dude, you’re a god
Ironically, I sleep in that exact position😆😂😂
amazing fxcking stretch, thank you
Enjoy! :-)
Oh my gosh, this is really, really, REALLY effective, very quickly! My right gastroc is CONSTANTLY in pain because of my right side sciatica, and after doing this stretch for a few minutes, it's gone!
The back of my thigh is still numb though (has been for 3 years)... Wondering if sensation would come back with this stretch.
u r my favourite sir☺️
This stretch looks like everything I ever needed. Any suggestion if we don't have access to a "heavy" weight? Thanks!
A great stretch plus tingling in the naughty bits?? Win/win 😂 But seriously, this is fantastic and already proving very beneficial for me. Thanks!
you are a god send
Brilliant 👍🏽
Genious!
I didn't have a weight to put on it but I did something. Don't know if it was right but it felt really good. On the other side I was getting a real tightness in the muscles on the side of my torso...obliques? In any case, there was no pain in my knees. Feels great.
This is a brutal stretch. Ha a pinching sensation going from the hamstrings all the way to my lower back and this untangle it.
Dude. Listen up. I’ve been seeing a pelvic PT for 3 years , internal release, pilates , yoga, functional movement specialists the whole 9 yards and nothing has giving me the relief that this has. I will incorporate this into my training and see how it improves my muscle strength and activation. I’m kinda losing it rn lol xoxoxoox thank you!!
Wow. It's unbelievable how good it feels..
I have only been stretching for external rotation for years. Now that I started with internal rotation, I cannot quite straighten my knee when standing/walking without pain. It feels like I am still missing one more thing.
Any thoughts?
Thanks! Niceee
I agree, this stretch is good. However, I was so tight or locked up, it took me about 3 weeks to get close to this position. It initially increased hip, groin, side, and back, yes back, pain. Fair warning: start slow with this stretch if you are a novice. Thank you.
very nice stretch! it seems very effective. i can only recommend topping the stretch with a contraction of the pelvic floor muscles. especially the m. obturatorius internus will get an extra stretch and the difference is huge, because it is an intrinsic synergist.
I am doing this stretch to relax and stretch my pelvic floor muscles. Why would i contract it
Hey. I think it bodes well for you that you are being creative, a la Ben Patrick, Kelly Starret. Great work
Hi,
I was wondering if I can use these exercises if I have an interior hips tilt?
Thanks
This stretch hits diff
This is amazing and has helped my hip tightness that was leading to lower back issues. One question though - can you explain why this is targeting INTERNAL rotation? The way the stretched leg is oriented it seems like external, similar to pigeon? I'm a total non-expert so this is a naive question!