HIP INTERNAL ROTATION: (3 BEST EXERCISES 2020)

These are some of the best hip internal rotation exercises in 2020. Read the blog for more. [BLOG]: https://www.gotrom.com/blog/hip-inter...

This video is an update to a 2016 video I made. You should watch both and try out ALL the exercises for best results.

Lack of hip IR isn't a death sentence. I started out with almost zero hip IR and now have about 35 degrees or so. Is it stubborn and difficult to improve? Yes, for some people. But, you can improve a lot.

So what to do?

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The stuff you can’t control – bony anatomy

The shape, size, and orientation of your femur (ball) and acetabulum (socket) are out of your control. This means that morphology (pincer, cam, mixed), alpha angle, retroversion/anteversion, etc are all factors – but not easy fixes.

Of course, there are surgeries that are SOLD as "quick, easy and 100% guaranteed", but if you dig a little deeper - buyer beware!

Don't get me wrong – surgery is helpful for some. It may even be necessary for some. I know people who got it and benefitted. However, It should never be the first choice. There are cheaper, less invasive, less risky options to exhaust first.

"So, Shane - are you saying that morphology, alpha angle, retroversion/anteversion, etc don't matter?"

NOPE! I'm saying that most people place 90% of importance on the factors they CAN'T control and 10% importance on the factors they CAN control.

Time to flip-flop that equation!

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The stuff you can control - muscles, movement & motor control.

Although we can’t change bony anatomy, we can influence the position of it. How?

-Motor control
-Exercise selection
-Hip capsule restrictions
-Muscle density and extensibility
-Lifestyle & psychosomatic factors

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The Hip Stick – the missing puzzle piece for your hips

I created this tool out of personal necessity. My adductor/hamstring attachment area was always "gunked up" (myofascial restrictions/scar tissue). I needed a way to massage it more effectively, so I created this tool.

Because of its shape, size, and maneuverability - it gets into your adductors better than other mobility tools. In my experience, there is no more effective way to free your adductors than this.

When you free these attachments way up by the hip joint, you can unlock lots of hip internal rotation.

Watch the video above for a demonstration on how to use it.

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The Hip Capsule - joint centration for the win!

Even though I covered the hip capsule mobilization in a previous video it needs repeating. The hip capsule is so important because whatever is nearest the joint restricts range of motion the most. When you free the hip capsule you get a lot of quick mobility gains.

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More anterior pelvic tilt (APT) = Less internal rotation (IR)!

With APT, the roof of the acetabulum covers more of the femur and limits hip flexion and hip rotation.

It's basically a kill switch for hip mobility!

Want to completely shut down the range of motion of your hip? Spend most of your life in APT!

Wanna know something else interesting? Research shows that those with femoral acetabular impingement (FAI) use less posterior pelvic tilt during hip-flexion exercises (squats, for example).

In plain English, this means they are doing the opposite of what would help them!

This isn't just "motor morons" either. Even skilled physical therapists and trainers I've worked with need help here.

WARNING: too much posterior pelvic tilt (PPT) can be just as harmful as too much APT.

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Summary: The Hip IR Freedom Formula:

Lack of hip IR is neither a death sentence nor an easy fix. Most likely you can improve what you've got. You may not go from 0° to 45° of IR in 30 days, but we've seen some pretty radical improvements in ourselves and our clients.

Here's the formula: Free your tissues + gain full range + strengthen that range + free the hip capsule + master pelvic tilt + master basic movement patterns (bending/squatting) + don't live a crappy lifestyle of being stuck in APT.

Simple? Well, not exactly. But it's a start. That's why we made a comprehensive, proven system that's been helping people all over the world since 2015. Check it out below.

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Do you have FAI or Hip Impingement?
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The FAI Fix is a joint undertaking by Upright Health and Got ROM.
http://UprightHealth.com
http://GotROM.com

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