Exercises For The Internal Rotation Of A Hip Joint

The hip joint is typically quite stable because of the ball in a deep socket. It is also reinforced with strong spiral ligaments and a very thick joint capsule. Unfortunately, the hip tends to be forgotten when injuries are sustained elsewhere, but the hip rotator muscles are relied upon by the spine, lumbar and pelvis. Injuries occurring along the leg can also affect the hip. Exercises for the internal rotation of the hip joint can help to keep the hip flexible and mobile, making it a stronger support for your body.

Hip Suck

This exercise helps to fight against poor hip stability brought on by wasting or decreased muscle mass in the deep rotators of the hip, according to the Sports Injury Bulletin website. Either lie on your back or sit in an incline position. Touch the anterior hip over the thigh and attempt to draw the hip into the socket of the hip joint. This should be felt in the groin. Hold this position for 10 seconds and repeat for 10 contractions.

Heel Squeeze

This exercise also helps with poor hip stability brought on by decreased muscle mass. The idea is to improve muscular control, according to the Sports Injury Bulletin website. Lie face down with your knees bent and hips spread slightly apart. Gently push your heels together with minimal effort.

Femoral Glide

If the deep external rotators are restricted, you may not have adequate hip internal rotation. Place your feet against a wall with your hips and knees at 90 degrees. Hold your hands around the top of your thighs and apply movement, pushing towards the wall. Hold for 30 seconds and repeat four times, twice a day.

Open Chain

Open chain exercises, which have the foot and lower leg moving freely, are good for strengthening the rotator muscle and tendon of the hip and are considered safer as the body does not bear weight directly. Any method that uses rotation of the entire leg against the resistance of elastic tubing is good, according to the American Chiropractic Association Rehab Council. These exercises should be done with a range of motion that does not cause pain. As you advance, you can increase the resistance.

Closed Chain

Closed chain exercises, weight-bearing strengthening exercises with the foot on the floor, help to retrain the co-contractions of the hip support muscles, according to the American Chiropractic Association Rehab Council. Exercises for the internal rotation of the hip include partial squats, side lunges and single-leg body rotations. Once you are able to advance, you can gradually add resistance with either hand weights or elastic tubing.