Tight adductors are often a compensation for limited hip external rotation. You can stretch them all day, but if your hips can’t rotate outward and stabilize, the groin muscles will always pick up the slack. These 3 exercises fix the root: 1. 90/90 External Rotation Lift-Offs 2. Banded ER Press-Outs in Bear Sit 3. Elevated Crossover Split Squat (stance leg does the work) Do them slowly, with control, and feel the shift from groin to glute. #hipmobilityexercises #gluteactivation #adductor #mobili
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Tight adductors are often a compensation for limited hip exter…
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FacebookChristina Nicci
Pt 2: Stuck Hips 🥲. 2 quick tests for hip external rotation (your ability to turn the thigh out): Test 1: Figure-4 ✅ Pass: knee drops out, no pinch → you’ve got space. ❌ Fail: knee stays high or blocked → limited external rotation range. Test 2: 90/90 Lift-off ✅ Pass: smooth foot lift → strong control. ❌ Fail: can’t lift or cramp → weak deep glutes or tight adductors blocking you. ⚡ Test 1 shows if you have the space. ⚡ Test 2 shows if you can control the space. If you failed both, don’t stress
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Watch as Dr. Alexa shows you three simple tests to see if your hips are limited in range of motion, specifically in external rotation! Ideally, there should be little to no space between your leg and the floor when performing these exercises. Limited hip mobility can affect everything from your squat, lunge, or cross-legged sitting, to your pelvic alignment and even lower back comfort. Comment below if this feels familiar, and we’ll create a follow-up video showing targeted exercises and stretch
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✨The key hip action in Pigeon Pose is external hip rotation, which is when you roll your inner thigh outward. This is done by bending the knee, which creates more space to open the hip. 📌If this pose is too difficult you should start with 90/90 stretch and progress from there. The move is slow and controlled (the video is sped up), and can be done daily to open up your hips, your knees might not touch the floor if you have limited hip mobility, but with time and exercise routine it will improve
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