Internal rotation of the hip is when you twist your hips inward to bring your knees toward the midline of your body. Internally rotating your hips as you stretch targets your hip rotators and hip flexors. Tight hip flexors and hip rotators can affect your posture, pulling your toes, knees and lower back out of alignment.
Lying Piriformis Stretch
The lying piriformis stretch targets the piriformis and quadratus femoris muscles of the hip. No props are necessary to perform this stretch. Lie on your back, bend your knees to right angles and lift them toward your chest. Cross your right leg over your left, rotating your right hip inward to point your right knee toward your left shoulder. Keep your left knee pointing at your chest with your right calf touching the top of your left thigh. Grab your wrists behind your left hamstring and bring your legs closer to your chest. Hold for 30 seconds, then repeat on the other side, internally rotating your left hip and stretching that side for 30 seconds.
Supta Virasana
Supta Virasana, a yoga pose, targets the psoas---hip flexor muscles. You may also feel a stretch in your knees, ankles and quads. Kneel on the floor and sit on your calves. Spread your feet apart and rotate your hips inward so that your buttocks sit on the floor and between your shins. Keep your feet straight with the tops of your feet flat on the floor. Lie back down slowly, working to put your back, shoulders and neck on the floor. Relax your arms to your sides, palms up. Remain in the pose for 30 to 60 seconds.
Prone Lying Hip Rotation Stretch
The prone lying hip rotation stretch takes your hips through a full external and internal range of motion. You lie face down so that you can maneuver your hip in and out as far as you can based on your current level of flexibility. Lie on your belly with your legs straight. Cross your arms on the floor and rest your chin on your hands. Bend your left knee to make a right angle with your shin perpendicular to the floor. Rotate your hip inward, bringing your left ankle toward the floor to your right. Hold for 30 seconds. Rotate your hip outward to bring your ankle toward the floor to your left and hold that for 30 seconds. Continue for the desired number of reps, then repeat with the right leg.
Member Comments