The muscles that internally rotate the hips are the gluteus medius, the anterior fibers of the gluteus minimus and tensor fasciae latae (TFL) muscles of the hips. When these muscles get tight, it's difficult to internally rotate your hips. Stretching exercises can increase the range of motion of the hips so they can move more easily.
Side-Lying Stretch for the Gluteus Medius and Minimus
The side-lying stretch is a gentle two-part exercise for stretching and strengthening the gluteus medius and minimus. To perform this exercise, lie on your left side near the edge of your bed. Hold your right leg straight and bend your left knee slightly. Hang the lower portion of your right leg off the bed and rest your left ankle on the outside of your right shin. Squeeze your legs together and hold for five seconds. This isometrically strengthens your hips. Next, slide your left ankle up to just above your right knee. Hang more of your left leg off the bed and allow the weight of your right leg and gravity to stretch your hips. Repeat both parts of the exercise on the other side.
Seated Hip Internal Rotator Stretch for the Gluteus Medius and Minimus
The seated hip internal rotator stretch targets the gluteus medius and the gluteus minimus, anterior fibers. To perform this exercise, sit on the floor with your right leg crossed in front of you. Place your left leg on top of your right calf and extend it in front of you as well. Lean back slightly and place your hands on the floor behind you. The left thigh and right calf are perpendicular. Press your right knee toward the floor to stretch your right gluteus medius and minimus. Hold the stretch for the desired length of time and then switch legs to stretch your left hip.
Lying Iliotibial Stretch for the TFL
The lying iliotibial stretch targets the tensor fasciae latae. The position may seem odd the first time you try it because it is somewhat unnatural, but you should get the hang of it quickly. To perform this exercise, lie on your right side. Rest your head on your right arm. Bring your right leg forward and bend your knee. Bend your left knee as well but keep your left knee in line with your hip. Cross your right ankle on top of your left knee. Then, reach down with your left arm and grab your left ankle to gently pull your toes toward your lower back. Make sure your upper body is perfectly sideways so that your right shoulder and right hip bone press into the floor. Hold the stretch for the desired length of time and then roll over and repeat on the other side.
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