5 Drills for Restoring Hip Internal Rotation: An Active Apporach
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- Опубліковано 14 тра 2017
- Hip Internal Rotation is one of the most common restrictions in the body, and it will throw major dysfunction into your gait, lunging, and squatting patterns. Restoring this internal rotation is key to preventing injuries like hip impingement, Labral tears, bursitis, and rapid hip degeneration.
Doing this in an active fashion and integrating that movement into gait patterns is the best way to get and KEEP the increased range you get from working through these drills. Understand that everyone won't need to do all of these drills, but each one has unique benefit that will help certain people, so try all of them!
1) Supine Straight leg internal/external rotation - Starting with the butt comfortably off the wall (as much as the hamstrings will allow), begin to create slow internal/external rotation holding the end range. Hold each end range for a full breath cycle. Perform 10-15 reps. (as your hamstrings loosen up, scoot the butt closer to the wall)
2) Supine Flexed Knee Internal Rotation - Lightly squeeze a ball or pillow between the knees with the knees flexed to 90 degrees and hips flexed slightly above 90 degrees. Slowly begin to slide the feet out as you maintain the pressure on the ball.
3) Standing Internal Rotation - With the foot on a sliding surface, begin to internally rotate the foot while maintaining weight on that leg. Maintain tension in the core by driving a dowel rod through the ground. 10 - 15 reps.
4) Modified Airplane - This drill is great at getting internal rotation in the the hip in the presence of hip flexion. This position will load the glutes and create active internal rotation while challenging the foot/ankle stability as well. Perform for 60 seconds.
5) Loaded Pivot Step - This drill will take the hip into active internal rotation in the presence of hip extension. These two ranges are the MOST IMPORTANT motions to have in combination when it comes to gait. Performing this in the overhead position will create more challenge. It's not necessary, but a good added challenge. Perform 10-15 reps.
Fantastic series. Keep it up!
thanks for the tips
Thank you.
Wow! Finally I found a solution to my problem, I hope. Just started these exercises. A while back I had a big project and was sitting at the computer for endless hours hardly getting up at all. For whatever reason, my right leg flopped out to the side the whole time. Finally, when out and about, it hurt it the front of my hip, pretty badly, making it hard to walk. Saw chiropractor, did stretching. Helped a little, but the pain did not go away. Went through some super hard times during all this. Those being now over, I started thinking about how this whole problem started and realized what had happened and also my inclination to want to try to rotate my leg inwards. Finally somehow came across exercises about leg rotation, but it wasn’t until I found these exercises that a big change happened immediately. Just started this a few days ago. Today, I finally did the entire series. I was shocked that just by standing, I could barely rotate my right leg inwards! My left leg went easily! I’m still in shock! I will carry on with the exercises and am hoping for full motility. Oh, I did see a physical therapist who just shook his head. Said to bring x-rays. I asked for my money back. The chiropractor didn’t really help, though she did get some of my other little issues. Anyway, telling the entire story so if anybody who wonders if these exercises will work for them, I am a good example of what the problem these exercises are addressing. Thank you so much for all this Dr. D. !!!
How do you feel now?
@@danatursynbayeva5548 I did not follow through on the exercises. What happened is I was really busy taking care of my elderly mom and had zero time for myself, for exercise, etc. Once she left us, I started taking care of myself, again, doing regular exercise (weights), walking, etc. Doing all that made the hip all around better to where it doesn’t bother me. I can still feel a bit of a “tight” feeling when I take long steps, but it just feels like a muscle needs to be stretched. Some days I don’t feel it at all. I’ve concluded that I have no idea what’s really going on and having had a bit of experience with doctors, etc., around my mom, I trust none of them. It would take a lot of money and a lot of visits to various people to figure it out; I’m not going to do that. I tried that physical therapist who shook his head and did nothing and asked for my money back, same with chiropractors, etc. I’ve concluded it’s nothing serious and it’s definitely not getting worse and since it’s not really bothering me, I’ll just live with the small feeling like my hip needs a stretch. I’m still recovering from my mom leaving, so will try more things with time.
4:12 this pirouette is the key to the whole exercise
Awesome video Doc, thank you! When you add comments like "I'm not trying to pop it but a little bit of pressure", I find it very useful to understand the movement even better. Love your vids! 🤗
Happy to hear you're enjoying the videos!
Thank you so much!!!
I didn't think I'd like this video but what a great progression.
Love this group of functional activities. Picked up my sliders last night. I can't believe the difference in feel doing a standing IR on the slider versus passive prone stretching. I am amazed at your ability to take a comment I make and turn it into yet another great workout I can do to further improve function. You truly have the gift of biomechanical knowledge paired with the ability to listen and then the ability to communicate important little changes in my program that pay HUGE functional dividends, keep up the great work Doc!!
Such a wonderful thing to hear Curtis! Thank you!
@@chirostrength Are these moves still advisable with piriformis, glute and groin pain (hip osteoarthritis diagnosis) ?
best video on this i have found 👌✌
Agreed!
Thanks 🤗
Rock solid
Had some amazing results from this routine. The shock to my hip on the first couple of reps was quite something but they loosened up and got range of motion very quickly. Thank you for putting it out.
Thats awesome to hear! I'm glad you found it helpful!
Your internal rotation is unreal. I can barely get past straight
Just found this video, the internal rotation you got on the exercise with the ball is unreal wtf ....
A question: I think my piss poor hip internal rotation has been the missing piece to my buttwink issues with the squat, how fast should I expect this routine to produce results ? My starting point is very weak and my internal rotation is quite poor....
Depends on if your restriction is muscle or capsule. Don't expect fast results, but slow steady results over weeks and months. Until your range of motion improves, modify your stance width and depth as to accommodate you're current mobility. This will allow your mobility gains to last longer. If you load beyond your joints ability to move comfortably, your body will lock back down between workouts.
Can a lack of internal rotation cause gluteal atrophy? I keep doing all kinds of glute activation exercises and nothing seems to work so I’m looking for the source of the problem
The hips should be able to access full range of motion in general for maximal recruitment. It depends on the person though because hip structure is very different from side to side. If you're noticing an asymmetry of IR from side to side, and you notice a deceased ability to engage that side glute (on a single leg glute bridge for example) it could be a part of the problem. Collapsed arches can create a similar issue the a lack of gluteal engagement as well for exercises that involve you standing up.
I subscribed just because of his flexibility! thats INTERNAL HIP ROTATION!
Thank you for the last exercise here with the loaded hip rotation.I am looking for something more sportive. Perhaps I could do a sort of cross legged lunge (a forward version of the curtsy)! I am not restricted but I think my right hip internal rotation is weak due to 'glute amnesia' after a spinal hernia 15 years ago. I have been doing reverse clams with a band, curtsy lunges, Chubby Checker's 'The Twist' on a twist board, grip reaper sized scything of garden grass, and I think that karate round house kicks kept problems at bay while I was still doing karate (currently on Covid hiatus, and unless I get my hip stronger, karate retirement). I am looking for more sporty torsional hip exercises especially internal ones.
Hey Timothy! Sorry I'm just seeing this. For adductor Strength I would do some end range lift offs (think side plank supporting your weight with he top leg and lifting the bottom leg up past midline. Hold the end range for 5-10 seconds) Also, few things beat the coppenhagen planks. For for dynamic movements, doing some rotational medball tosses against a wall in a split stance is good. Basically the lead leg will be in front staying fixed and your body will rotate around the hip.
@@chirostrength Thank you very much indeed. Those side plank things are really hard but I have been doing some. It is more rotational strength that I seem to need so I will consider purchasing a medicine ball. I am finding this standing reverse clamshell thing with a band to be helping lots.
ua-cam.com/video/yt32uEH1ywE/v-deo.html
Thanks again for your kind reply!
@@TimothyTakemoto Lover the creativity! Keep in mind that hip rotation (internal or external) is closely tied to the function of obliques, so having some oblique demand can also be good carry over to running or whatever activity you are having issues with. I'd also go down the road of looking into FRC. That community has great information when in comes to strengthening end ranges of motion and controlling that range of motion.
@@chirostrength Thank you.
I will look out for my obliques and the FRC community when I have found out what they are. It would be good if it stood for Functional Range Competitions, because I find myself to be competitive. Now that my butt is getting better I intend to go back to karate to fight some guys in their fourties, and be functional. Grim reaper scything really hits the spot too, especially if I advance on the grass butt first, loading up on my bad hip, like a spring, and unwinding on those greenies, yahoo.
This is the reason of my weak squat
0 degree rotation 20% recruitment lol
When I turn my foot in, I get light cramping in my hip area around the point towards the front, add Los, when I do the seated sit stretch, I can only reach the thigh 2/3 to the knees, and I have to keep my toes from flaring out.
keep working on it. The cramping you feel is coming from a muscle trying to contract in a range it is not accustomed to. With enough graded exposure to this stimulus it will begin to become more competent in that end range!
Hip IR exercises for the most part aggravate my SI joint or piriformis and my quadratus lumborum. Also I think I might have some impingement as well. Any suggestions?
If I understand you correctly, the leg that's back in the shin box position is the one where you'll feel the pain. If this is the case, there is nothing saying you can't lean away a bit from that back hip and post up on the arm with the torso leaning away from the back hip. This will take stress off the back hip and the associated QL. Another option would be sitting at the edge of a yoga block. This will elevate the hips a bit and decrease the internal rotation demand on that back leg but still allow for a good stretch.
@@chirostrength :Thanks for the reply. When doing hip boxes to the right my left hip lacks internal rotation, the left leg being positioned "on top" if you will. I can do them fine with both hands at my sides for support, but without support next to impossible to get from ROM w/o abducting my spine .
what if you have hip bone impingements (FAi) with arthritis. Now affecting my mid lower back on one side ( QL area) . Wont these exercises just aggravate? I have next to zero internal rotation.
Correct. If you have a bone block due to hereditary structure or degenerative changes, you don't want to force into those blocks. When you do have bone blocks in end range the more important thing is maximizing your muscular competency in those end ranges.
Looking for help. Having a hip internal rotation problem does one feel like the butt sticks out like having an inward curve to lower back? Can that also cause what I call a muscle pain in outer buttocks near thigh area when you put pressure on leg when walking or extend leg outwards doing exercises?
Sounds like you're describing an anterior pelvic tilt instead of a hip joint issue. There is a range of normal when it comes to pelvic tilting, but if you have a hyperlordosis (the inward curve you mentioned) you'll want to really focus on postural corrective drills. Do some research around "Lower cross syndrome" or "anterior pelvic tilt exercises".
@@chirostrength thank you so much for getting back to me. I have been doing alot of research. Through my research, I did make a decision to work on posture, since the beginning of this problem, I believed to be 8 months of sitting at a laptop doing online degree. Thank you for the information you have given me. Well do you have exercises for that which you mentioned for me to research????
@@marilynweitz8986 If you search those terms you will most definitely find some videos, but I'll be making a video of these in the coming weeks so stay tuned!
@@chirostrength wonderful! Another question: knowing this posture problem which involves weaknesses in glutes and hip flexors should there be a workout one should do targeting all three of these areas or should just start with the APT first then gradually adding the other 2 into exercise routine. Thank you for you advise in helping me to understand what needs to be done to improve posture
@@marilynweitz8986 The quick answer to that is first making sure the joints of the ankle, knee, and hip are all adequate then finding a good entry point into a loading strategy (squat variations, lunge variations, etc) that will strengthen the muscles in coordination with each other as opposed to trying to find isolation drills for all of these. A prerequisite for all of the exercise mentioned above would be basic core strength and control. (aka, understanding what a more neutral pelvic position feels like and having the ability to maintain that position through a core hold)
eh, that last one i feel it everywhere aside from my hips. all in my calves, obliques, etc. dont feel it in my hips at all
Should these all be done in one session?
From my experience I typically try to find one internal rotation movement with hips in flexion (like the one with the ball between your knees) and one internal rotation movement with hips more extension like the airplane version shown around the 3 minute mark.
I don't understand how exactly a bad internal rotation mobility causes injury. Can someone please explain?
As you pivot and walk around everyday you'll get into positions where hip IR will be needed. In this case, if IR is blocked at the hip, the knee will be asked to increase it's tibial rotation (lots of stress on the meniscus). Also, IR is a coupled range with hip extension. If you don't get this coupled motion then you'll end up compressing the SI joint causing irritation. In general when you lack any range of motion in an area, that movement demand is placed somewhere else which over time can cause problems in the tissues being asked to compensate.
Hmm. Do you think my groin tendinosis might've been partly caused by bad IR? My hip externally rotates whenever I extend it during walking or sprinting, and I'm speculating that this puts unnatural load on the small hip flexors in the groin (rather than the big flexors like the psoas).
That's definitely a possible aggravating factor to a groin issue. Obviously injuries are always multifaceted, but this would be something I'd clear up asap in any adductor pathology.
Is there a test or benchmark for the IR? I know of one where you lie on your stomach with knees at 90 degrees, and then relax so the feet fall out to the sides. 45 degrees in this test is supposedly good enough. Do you agree?
Sorry for the late reply...didn't forget about ya! The 45 degree mark is a good general bench mark, but not the biggest thing I look for. More importantly I look for symmetry from right to left, and not a giant difference from internal to external on the same leg. I'm not huge on arbitrary numbers from a range of motion standpoint.
Any ideas on what I can use for the “slider”?
a paper plate or a towel on a tile/wood floor works fine.
Try using a paper plate or cover to a tupperware bowl or even your sock/towel on a wooden or tile floor