The ball and socket that forms the hip joint plays a significant role in movement. Healthy, flexible hip sockets are vital for walking and performing most physical activities. External rotation exercises affect the ball and socket as well as the capsules that lubricate the joint and the tendons and muscles that attach the hip joint to the buttocks and legs. You may need physical therapy for your hip following surgery or an injury. Talk with your physician or therapist before beginning any exercise routine.
Basic Role
External rotation exercises play a significant role in overall physical therapy for the hips. External rotation movements are those that require you to move one foot away from the other with your toes pointed outwards. A complete hip rehabilitation program also includes flexion and extension exercises to move your leg forward and backward, internal rotations that involve turning the toes inwards as you move your leg, and abductions to move the entire leg from side to side.
Options
External rotation exercises can be performed sitting or standing. In early recovery from hip surgery, you'll begin the exercises while still in bed by extending the legs and turning each foot away from the other, alternating sides. As you gain strength, you can sit and pull one leg up your inner thigh and hold the position for 20 or 30 seconds and then slide your foot back down. The frog position is an effective external hip rotation exercise commonly used in physical therapy. To do the frog, you sit up straight and place the soles of your feet together. Holding on to your ankles, you gently pull your feet towards your body. External rotation exercises are incorporated in a number of activities such as swimming, water aerobics and cycling.
Coordination
Specific hip exercises should be coordinated with other strengthening programs to prevent further injury and to allow you to continue with your hip therapy. Lower back pain can accompany hip dysfunction. Exercises such as crunches and abdominal twists strengthen the upper connecting ligaments and muscles. Leg extensions, squats and lunges help to build thigh muscles that keep you strong enough to support weakened hip joints.
Effects
The effects of external rotation exercises are most significant when combined with stretches to shorten and lengthen the muscles attached to the hip, according to the American College of Sports Medicine. Ideally, muscles should be warmed up with gentle aerobic movements such as walking in place or riding a stationary bicycle. An effective stretching exercise after doing external rotation hip routines is to lie on your back and raise your knees to your chest. With your arms wrapped around your knees, gently tug your legs further toward your chest. Hold for a few seconds and release. Repeat five times. Stretches and hip exercises should not cause pain. Stop or slow down if you feel sudden jolts of pain. Increase the intensity of the pulling or external rotations only when they become effortless.
