NEW Hip Internal and External Rotation Exercise for⬆️ Strength & Range
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- Опубліковано 16 тра 2024
- Hip internal and external rotation are ranges of motion critical for pain-free movement, especially for your hips, knees and low back. Learn a powerful new exercise to activate these muscles and increase this important movement.
Starting off, you'll get the Precision Movement ABCs, which will help you get into the proper positioning for this quick hip rotator exercise.
Remember the cues for which part of your foot to rotate for internal and external rotation. Start off slow, and make sure you're rotating your thighs. Keep your knee and foot pointing in the same direction.
Doing this exercise 2-3 times per week gets those hip rotators active, strong, and improves the range of motion.
After the exercise (which makes a lovely quick break from sitting at a desk), Coach E dives into a couple of studies that looked into the effects of hip rotation strength on knee pain, like osteoarthritis and ACL tears. You'll also get an overview of a couple more studies looking at the association between low back pain and weak hip muscles.
00:00 - Intro
00:53 - Precision Movement ABC's
01:48 - Form pointers
02:46 - Hip Internal and External Rotator Exercise
05:11 - Sets / Reps info
05:22 - The science
13:52 - Summary and next steps
If you found this video helpful, click those like subscribe and notify buttons. That way, you won't miss our new content each week, focusing on different areas that will help you move freely and without pain.
[RESOURCES AND LINKS MENTIONED]
Study #1: Evaluation and Treatment of Knee Pain: A Review: pubmed.ncbi.nlm.nih.gov/37874...
Study #2: Hip rotation muscle strength is implicated in the progression of early post-traumatic osteoarthritis: A longitudinal evaluation up to 5 years following ACL reconstruction: pubmed.ncbi.nlm.nih.gov/37419...
Study #3: Is there hip muscle weakness in adults with chronic non-specific low back pain? A cross-sectional study: www.ncbi.nlm.nih.gov/pmc/arti...
Study #4: Lumbopelvic-Hip Rhythm in People with Lumbar Flexion-with-Rotation Syndrome during Hip Internal Rotation: www.ncbi.nlm.nih.gov/pmc/arti...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
Low Back Pain Solution: precisionmovement.coach/low-b... - get to the root cause, from sitting to herniated discs, nerve problems, and sciatica. Repair muscular imbalances. Then, build resilience in your spine, preventing further damage and future wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
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"Hey babe, grab the popcorn. New hip IR & ER strength & range exercise from Dr. E just dropped!"
😂
Just a casual day in the gym: I'm gonna work my hip IR and ER as well as gluteus maximus as well as my pirifomis
Hahaha...love that :)
Let's get those neglected hip rotator muscles stronger!
00:00 - Intro
00:53 - Precision Movement ABC's
01:48 - Form pointers
02:46 - Hip Internal and External Rotator Exercise
05:11 - Sets / Reps info
05:22 - The science
13:52 - Summary and next steps
You a world beyond any other coach, thank you so much for all your wisdom. Ive rehabilitated a handful of injuries and avoided so many more because of your dedication.
Thank you so so much!
Great Information! Thank you for this concise & clear explanation of how too do correct form & technique 💪🏼😎👍🏼
Much appreciated :)
This was so informative, thank you!
You're welcome!
very very interstng!THANK YOU!
Glad that you think so :)
Hi coach E, I'm a physiotherapist myself and really liked this video. This is the way to go in order to find a solution. Thanks! 😀
Thanks for stopping by and commenting :)
Love it
:)
Хорошее упражнение, спасибо. Не ожидал, что столько слабых мест внезапно откроется, будем работать
Пожалуйста!
Спасибо, что попробовали :)
- Coach Joshua, Team PM (and Google translate)
I enjoyed this as I know I am tight in the inner thigh from all the massage I do. I noticed it a battle to keep my shoulders aligned. I feel freer and more mobile in the left rib cage, and chest after doing it. So simple but challenging to do. Appreciate you Eric.
Nice results!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
This was really helpful Eric. I’ve been having lower back pain & this really did help. I’m in the knee pain solution program and really enjoying the ongoing varied & repetitious exercises. On my healing journey of a partial torn meniscus. Bravo 👏
🎵💜Dawn
Hi, Dawn!
Thanks for commenting and keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach 🎵💜
Thank you for your videos, I've learned a lot an incorporate many of your exercises. I really like your recommended exercises of 90/90 Liftoff for bent leg & Cable Hip Internal Rotation for straight leg Hip Internal Rotation, so I would like to find exercises specifically for External Rotation. Do you still recommend the Seated Hip External Rotation Level 1 ERE for bent leg & Hip ER Split Squat for straight leg Hip External Rotation from your "Improve Hip External Rotation with these 3 Exercises" video from 4 years ago?
Hi and thanks for following along.
All of those exericses are still relevant. Try them all and let us know how it goes :)
- Coach Joshua, Team PM
Love the references to research in this video!!! Such a strong way of giving this video credibility to people who aren’t huge believers of your methods! (Pun not intended 😅😂)
Maybe with your help we can rotate them to becoming believers 😉
@@PrecisionMovementCoach 🤣🤣🤣
A fantastic example of what Eastern x Western medicine could truly be. Holistic approach, peer-reviewed academia. It's also a fantastic example of Theory x Practice : )
Well said!
I only wish all pt’s do assessments like you. Been to 6/7 pt’s, no help. My body is one big compensation. Thank you
Wow, thanks for that!
Luckily you have found us.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Hi Joshua, I def will. I have alot more questions. Thank you
hi, what's the brand of the peanut ball you use? I'm trying the videos from a year or two ago about forward-head posture and bicep tendonitis (I actually have tendinosis of it and 3 other ligaments in my shoulder, but that's another story). I thought it'd be easy to find a lookalike, but there are many different shapes, and I wonder which one you recommend? Thanks!
No need to get anything fancy.
You can also tape two tennis balls together and put them in a sock.
- Coach Joshua, Team PM
@@PrecisionMovementCoach what about lacrosse balls? I'm trying those now, and maybe I just need to get used to them, but they seem insane to me because how little give they have under pressure; they're uncomfortable to say the least
Hi, can having thoracic kyphosis cause a lack of hip internal rotation? Every time I do exercises to try to gain hip IR, it doesn't seem to last and I go back to square one the following day, but I do have thoracic kyphosis as well...Thanks for your help!
I would say that t-spine kyphosis is unlikely to be the cause of poor hip IR. They both may be a symptom of generally poor posture at t-spine and pelvis/lumbar spine.
My question is, what exercises have you been doing?
@@PrecisionMovementCoach I was doing the exercises from your hip IR video earlier this year. It could be that my posterior hip capsule is very tight causing the exercises to not help me. Also, is it possible that excessive thoracic kyphosis can cause some anterior pelvic tilt? Thanks!
Are these exercises appropriate for hip dysplasia / hypermobility of the hips? Seems like this is more mobility than strength which is what I’m trying to work on.
I’m not the presenter, but if you maintain the muscle contraction as he does, you will very much find it challenging the muscles.
They are appropriate for that issue and they are strengthening exericses :)
Hello Dr, can you explain me which exercise I can follow for my patella lateral issues, please help
These can help for sure :)
Love you so much Eric.
So my issue is that my upper and lower limbs are misaligned, since birth. My knees do not point in the same direction as my foot ( duck toed). How do I check my appropriate rotation as I do these exercises with that issue?
In this case you will just do the exericses and follow the cues as best as you can.
:)
- Coach Joshua, Team PM
Is this helpful for hip oaustoraties?
These are good but the Hip Pain Solution program is better.
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Can this be done in a lying down position?
Yes, you can do it that way. It's similar but different but if you can't do it standing, definitely try it lying down.
Always have to address hip issues - we’ll see how this goes.
How did it go?
Sticky issue - not resolved yet but I haven't been as dedicated to everyday rotations - will get back on track today. Definite improvement but easily aggravated.@@PrecisionMovementCoach
A must for street worthy crip-walking
hahahahahah