Hip Mobility – Internal rotation

HIP MOBILITY: INTERNAL ROTATION VARIATIONS
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📚 Hip internal rotation (IR) is performed when the femur rotates inward towards the midline of the body or when the pelvis rotates towards the femur. Limitations in hip IR can cause strains on joints which can potentially lead to lower back pain. Hip IR is one of the most common restrictions seen in the hip joint. Although, you don’t necessarily need a lot of mobility in this motion (about 35 degree average) it’s good to put some effort into this series to improve the overall comfort in your movements.
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✅For this series you will need a foam roller and loop band.
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🔘Supine Hip IR – squeeze the foam roller with the knees and drive the foot outward.
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🔘Prone Hip IR – use a lite resistance band around your ankles and slowly fall out with the foot.
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🔘Kneeling Hip IR – Push the knee towards the foam roller and drive the foot outward.