Internal hip rotation is also called medial rotation -- that is, moving the hips and pelvis toward the center line of the body. The primary muscles are the glutes, which can be strengthened using machines developed specifically to isolate them. They can also be stretched in yoga poses and stretching frame machines found in gyms and physical therapy clinics. Stretching the internal hip rotation muscles will help align the pelvis under the spine, resulting in better posture.
Muscles
The prime movers for medial rotation are the gluteus medius, gluteus minimus and tensor fasciae latae, or TFL. The gluteus medius and minimus are deep muscles connecting the hip bone to the thigh bone; the TFL is on the outside of the hip, connecting the hip bone to the upper part of the thigh muscles. Many people have weak glutes and TFL because of a lifestyle sitting at a desk or in the car.
Strengthening
Resistance bands and specific equipment such as the adductor and abductor weight machines at the gym will strengthen the muscles. Stretching the internal hip rotators afterward will help minimize post-workout soreness and speed up strength gains. It is important to warm up properly before performing static stretching. Jog in place for a few minutes between weight sets, or jump rope for five minutes before starting resistance training.
Static Stretching Glutes
To stretch the glutes on a machine such as Precor's StretchTrainer, rest one leg on the shin pad while placing the opposite ankle on that leg's knee. Lean forward, feeling the pull in the glutes. Hold for 30 seconds. Repeat with the other leg by placing it against the shin pad and putting the opposite ankle on that knee. Lean forward and again hold the stretch for 30 seconds. Do not round your back excessively during the stretch.
Stretching the TFL
Using the Precor StretchTrainer machine, sit on the machine with one leg resting against the shin pad. Place the other leg's ankle on the handlebars in front, bending your knee and pointing it away from your body. Flex your trunk in the opposite direction of your leg while keeping your hands grasped on the handlebars. Hold for 30 seconds. Repeat with your opposite leg, moving your torso in the opposite direction.
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