How To Improve Hip Internal Rotation (Quickest Fix) | PAILS & RAILS
Вставка
- Опубліковано 29 лют 2024
- Hip internal rotation mobility is ESSENTIAL if you want to have well functioning glutes, knee health, and hip health. Do this stretch!
3 Day Functional Training Split: guerrillazen.com/functional-t...
===============
SERVICES, PROGRAMS, & PRODUCTS:
★ COACHING: guerrillazen.com/services-trai...
★ APT Solution: guerrillazen.com/apt-solution
★ Intelligent Strength Program: bit.ly/2kgR9fY
★ Neuromuscular Warm Up (launch sequence): bit.ly/2pygLEE
★ Clean Eating Plan (for women): bit.ly/2nZYQJD
★ Inflammation Solution: bit.ly/2pedFZl
GUERRILLAZEN PODCAST:
★ iTunes: guerrillazen.libsyn.com/rss
★ Spotify: open.spotify.com/show/0GFvlds...
SOCIAL MEDIA LINKS:
★ Facebook: / guerrillazenfitness
★ Instagram: / guerrillazen
#hipinternalrotation #hipmobility - Спорт
Get my FREE workout plan here >>> guerrillazen.com/functional-training-plan/
Great video! As always, very informative. Thanks
Thank you so much for this video. This is by far the most helpful video I have watched on internal rotation. Thank you!
thanks for your exercises!
Lol my internal rotation is so non existent I can't even sit up in that position I lean and have to support by pushing with my arm
Me too!
@@JoeShapiro did the exercise yesterday, then went for a walk this morning and the muscles on the outside of my calf were screaming, I think because my feet were on a slightly different angle to usual forcing those muscles to be used more than they're used to. I think that's a good sign? 😂
@@EgoPlacebo I’ve been practicing keeping my feet straight for a few years now as recommended by a PT I visited. My feet are now much straighter but I sure don’t feel any more flexible. Will try the stuff mentioned here!
@@EgoPlaceboit is if the reason you started walking in a way that caused the rom limitation was either minor injury or purely habitual.
If you developed a gait that caused these limits due to a different issue, fixing this will just go back to putting extra strain on injury/issue your body aligned itself to avoid.
Be careful not to trade a minor issue for a much more debilitating one. Its fine to do all these things but take it VERY slowly and listen to what your body tells you. Muscle aches are generally fine. Any pain around joints, ligaments or changes in posture/ walking gait (mainly muscles locking up/ not moving fluidly), is a sign that there was an underlying reason as to you developed that deficit.
Trust me ive spent 15 years trading one compensation for another, its easy to get caught in a loop and the more compensations you ingrain into your body rhe more likely they are to stack on top of each other. An example would be poor shoulder range of motion, you could develop a twisted upper back to put the arm with limited rom into a more useable position. You could then find another bad workaround such as the hips twisting to one direction to acomplish the same. After a while you may get pain using both methods individually or your body may decide that the to compensations work together to make things easier and then you have two very poor mechanical compensations working in tandem.
great breakdown, thank you
thanks for the tips
Very helpful! Thank you.
82 and need this! (My trainer at the gym is big on PAILS and RAILS)
Amazing.
Always great advice... Thanks!
is there any risk of doing this exercise after hip replacement surgery?
How about putting an ankle weight on, lying on side and the internally rotating
The breathing is a great tip - I can do the 90/90 no problem, then the following day, my hips and right leg are exploding and I could not figure out why I was feeling the pain and was thinking is it my nervous system thinking its under attack!
What if hurts around the sitting bones when doing the pails?
The pain of my bone against the ground is real!
While doing 90/90 stretch I can’t sit like u have. Can I have my hand in side supporting it in the beginning
What if your getting medial knee pain when you trying the externally rotated the hip against resistance? Should you stop or keep going it will eventually go away?
Thats tightness pulling. Ease up a bit on your stretch
Okay did the test, I can lift left and go out better thanI figured, my r not as well (its my bad side) however when I do try to do r side get pIn in left butt cheek.. and no,possible way I can get in that starting position.
Hi help I tried this with the same leg, and I can't even sit straight up, my torso is leaning way off to the left and I have to put my left hand down for balance or I would probably fall to the side, how do I progress to even sit up straight when I'm so stiff, I'm 53 for reference, Thanks.
Sounds like you likely have an fairly uneven pelvis. Unfortunately its a very slow process. Going to a chiropractor will help any joint restrictions and allow you the mechanical range of motion. This will at a minimum help things along and will definately do you some good overall.
Look into lateral pelvic tilt.
One hip sitting higher is usually caused by poor habits. The most common ones would be: poor walking mechanics, bad sleeping habbits/ poor support when sleeping, leaning your bodyweight mainly onto one side or over one leg, standing with bad weight distribution (i stand on the outside of my left leg and thend to wrap my right leg around in front at the ankle and its such a hard habbit to be concious of), sitting down leaning to one side so one side of your butt is kind of rolled under you and finally spending a lot of time in a non neutral alignment.
In real terms this makes the modt common causes: sitting down leaning to one side on an arm rest or side of the chair/sofa, any job or hobby that requires a lot of rotation specifically ones that have you mainly twist one single direction. Think hobbies like painting or tennis and pretty much any job/task that you do a lot as you will likely arange everything around your dominant side and the number one cause would be any long period spent aligned perpendicular to the object or thing your are looking at. An example would be a sofa that does not directly face your tv that you always have to sit in looking to one side or if you watch things in bed, mainly sticking to lying facing the same direction and not switching it up enough.
If you are aware of the things that cause the issue you can conciously correct/ mitigate them when you notice them.
@@N1TRO I think he didn't mean that. I believe both of his sides are so stiff that he must lean backwards and take support with his hand. Atleast it is like that for me. I can't sit upright in 90-90 position and all I can do is lean backwards.
I can’t even sit straight. I tried but couldn’t. I sit leaning on side with arm support. Any advice?
Sit on a yoga block or cushion.
Same. Just keep doing it. Be patient. Two months ago I could barely squat down. Now I’m all the way to the floor. Not trying to be a know it all. Just sharing what I’ve learned. Good luck.
Then use your arm and hold that position for 2 mins. Try to advance to rhe point you CAN sit in that position without your arm.
Hey man. I can’t believe this showed up on my notifications.
Today I’m able to get in that position. Day by day I knew I could get there. Granted. I still have more to go but it’s can’t believe I’m almost getting to where I can sit in this position without it hurting.
I can't actually sit upright in the 90-90 position without supporting my body with my arm otherwise I just fall over. Is there a way to regress this?
Just that. Use your arms as support but push into the ground with them to create that internal rotation stretch. That is the regression!! Pails and rails look easy but they are actually really challenging
You can just do the 90-90 position next to a couch, bed, chair, nearly any sturdy elevated surface. Push into the object and focus on sitting as upright as as possible so that it resembles how you want it to look in the end. An elevated surface such as a couch massively reduces the force you need to stay upright so you can settle into this position. Do that often enough then you'll need less and less effort to keep yourself up until eventually you don't need the support at all.
During that two minutes the police arrived. There reports of violence due to the yelling.
Right first of all, have good hip rotation 🤦🏻You do know that your starting position is a goal in itself for most people.
He will understand in 10-20 years!
What if I can’t sit up straight yet and I don’t have a yoga block. What else would be good use?
stack of books
My pelvis doesn’t sit on the floor when I sit in the 90/90
Same
Telling your body it's safe? I can't even get into that position. I hurt my hip flexor a year and a 1/2 ago, still no improvement on pain
It’s such a long road to recovery…. Have patience don’t push it gentle strength exercises and then mobility. Along with a sigmaQ binaural machine treatment from a therapist has started to improve. Hip flexor pain, IT band syndrome and abductor tightness with a few weeks of sciatica thrown in too a year of pain. Ending my Jiu Jitsu. Running and active football coaching. 52 years old. Slowly getting mobile and strong.
@@sutters7251 appreciate that. I push too hard sometimes cause I like see what my body can do but pulled to much on pedal stroke, just dumb on my part, now I'm paying for it. Been keeping active. Good luck to you, cool that you are coaching football
and i need to use hands in 90/90
5-10% ouch
I’m 69 years old. Ouch!
1:09 what are you doing to us, man! 😍😰
Skip ahead 2:52 minutes to get to the exercise. You tubers need to learn how to shorten their videos and stop with the unnecessary explanations.
Enjoyed the video, but will you please get that huge hole fixed on your couch...or just get a new couch.
How long does it take to get the torso fully upright in this position?