Hip internal and external rotation can be quite confusing. Which way does that foot and knee move again? So I thought it would be helpful to go over a quick review of rotation. Watch this video and then check out my next post with pictures going over internal and external range of motion and exercises to strengthen both. | Core Exercise Solutions
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Hip internal and external rotation can be quite confusing. Which wa…
2.4K viewsJul 16, 2021
FacebookCore Exercise Solutions
This is a standing hip external rotation drill from a calf raise. Why do we love it??? ▪️Minimal equipment: You can hold anything for balance and you just need a wall or chair for your other leg ▪️Efficiency: It forces you to work on hinging properly from the hip rather than low back, single leg alignment, recruiting the glute and hip external rotators, maintaining the ankle in a neutral position, loading through the big toe, and working the calf musculature in a functional position. Woah! ▪️Lev
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This is a standing hip external rotation drill from a calf raise. Wh…
211 viewsApr 22, 2024
FacebookOPAL Movement Therapy
We LOVE LOVE LOVE this Standing Hip External Rotation Drill on the wall. It has so many benefits we should really all be doing it, but maybe for different reasons! Standing Hip External Rotation works on: ▪️Stacking the hip, knee, and ankle during single leg stance for the leg on the ground ▪️Moving the hip without moving the low back for the leg extended back to rest on the wall ▪️Hinging at the hips without cheating and using the low back or leaning the shin back ▪️Loading the deep hip externa
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We LOVE LOVE LOVE this Standing Hip External Rotation Drill on the …
65.9K views5 months ago
FacebookOPAL Movement Therapy
Hip ER & The Spine 1/4, External rotation of the hip is done through a combination of the glute max and adductors, training for improved external rotation should be geared towards training each. Side lying external rotation isometrics are a solid way to train it but it’s also a representation of how much range you have. The spine is notorious for compensating for everything, this is largely why we see lower back issues when squatting and deadlifting; if the hip (or ankle) can’t do it’s job, some
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Hip ER & The Spine 1/4, External rotation of the hip is done throug…
12.7K views4 months ago
FacebookSam Rosin
💫 3 Steps to Unlock Tight Hips: Hip External Rotation Edition 1️⃣ MOBILIZE: Elevated Pigeon Stretch (90 sec/side) 2️⃣ ACTIVATE 1: Side lying glute clams (2 sets x 15 reps/side, hold each rep for 5 sec) 3️⃣ ACTIVATE 2: Standing Copenhagens (2 sets x 10 reps/side, holding each rep for 5 sec) 🔹️ advanced option 👉 Copenhagen side plank lifts 4️⃣ INTEGRATE: Horse Stance Squats (3 sets x 5 reps, hold each rep for 5 sec) 🔹️alternative option 👉 curtsey to side lunge Even if we've lost our range of
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💫 3 Steps to Unlock Tight Hips: Hip External Rotation Edition 1️⃣ MOB…
16.1K views8 months ago
FacebookValerie Brown
Hip Range Isn’t Everything: Internal Rotation 3/3, Internal rotation is the deepest part of our hip and as a result influences subsequent functions of the hip. If someone lacks range here then of course static stretching would be part of the equation; if someone is weak here, has a hard time finding engagement or cramps, then we need to train isometrics, eccentrics and concentrics here. This could be done a bunch of different ways, simply holding the end range of motion for as long as you can or
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Hip Range Isn’t Everything: Internal Rotation 3/3, Internal rotation is th…
600.6K views5 months ago
FacebookSam Rosin
Here are the four movements I use when someone has a high hip on one side and a lower hip on the other. This is not a “one-size-fits-all” fix… each hip usually needs something different. 🔹 HIGH HIP (usually tight, compressed, limited IR): 💠 Side-lying Internal Rotation Helps restore internal rotation and reduce that “pinching or tightness” on the high side. Everyday help: smoother walking and less QL tension. 💠 Pelvic Drop (eccentric glute med) This teaches the glute med to lower the pelvis,
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Here are the four movements I use when someone has a high hip on …
510.9K views3 months ago
FacebookChristina Nicci
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When my hips were locked up, I wish someone would have told me…
90.4K viewsMar 26, 2024
FacebookValerie Brown
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Ever see someone who has their pelvis tilted forward (APT) and a bi…
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FacebookZac Cupples
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When my hips were locked up, I wish someone had told me... I nee…
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FacebookValerie Brown
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Do you ever wonder why someone walks around with their feet turne…
1.9K viewsOct 31, 2024
FacebookZac Cupples
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