Absolutely brilliant!!! very well explained and invaluable information about the body mechanics on this video. I really do appreciate that brother. Thank you very much 👏👏👏
Lol my internal rotation is so non existent I can't even sit up in that position I lean and have to support by pushing with my arm (3 months later) I can now sit in the position without support but still need support while doing the pails&rails, but I only do the exercise every couple of weeks because each time, muscles that I guess haven't had to work much scream when I walk 2km or so, and my knees start collapsing when I squat. So I give them time to adjust before trying to increase my rotation more lol.
@@JoeShapiro did the exercise yesterday, then went for a walk this morning and the muscles on the outside of my calf were screaming, I think because my feet were on a slightly different angle to usual forcing those muscles to be used more than they're used to. I think that's a good sign? 😂
@@EgoPlacebo I’ve been practicing keeping my feet straight for a few years now as recommended by a PT I visited. My feet are now much straighter but I sure don’t feel any more flexible. Will try the stuff mentioned here!
@@EgoPlaceboit is if the reason you started walking in a way that caused the rom limitation was either minor injury or purely habitual. If you developed a gait that caused these limits due to a different issue, fixing this will just go back to putting extra strain on injury/issue your body aligned itself to avoid. Be careful not to trade a minor issue for a much more debilitating one. Its fine to do all these things but take it VERY slowly and listen to what your body tells you. Muscle aches are generally fine. Any pain around joints, ligaments or changes in posture/ walking gait (mainly muscles locking up/ not moving fluidly), is a sign that there was an underlying reason as to you developed that deficit. Trust me ive spent 15 years trading one compensation for another, its easy to get caught in a loop and the more compensations you ingrain into your body rhe more likely they are to stack on top of each other. An example would be poor shoulder range of motion, you could develop a twisted upper back to put the arm with limited rom into a more useable position. You could then find another bad workaround such as the hips twisting to one direction to acomplish the same. After a while you may get pain using both methods individually or your body may decide that the to compensations work together to make things easier and then you have two very poor mechanical compensations working in tandem.
Hey Blake! A great thanks for your videos, always helpfull ;) Just two question: 1. I am not currently able to sit in the 90/90 position without a block under my bottom and help of an arm to stay straight. Will this exercise help to be able to sit without any help or do I need to work my adductors too? 2. I got huge cramps at the lower part of my hamstrings with the RAILS exercise. Will it pass eventually? Again, thanks for your help and concern and all the best with GuerillaZen Fitness ;)
Great video but if someone can sit upright without using strong help from arms to try and get anywhere near sitting upright I seriously doubt they have a problem with internal rotation.
damn dude i’m 22 and having hip issues! this is going to help so much. i will be trying to incorporate this one daily. it feels so relieving i can’t even lie. and hopefully it helps me in my physical activities as well too!
Do you provide 1-1 coaching/advice? I have had pinching in my left hip for 3 years and have felt like I have done almost everything. The pinching mostly occurs when I’m walking and is on the inside front part of my hip and I think it’s due to lack of internal rotation of left hip. It goes in waves of severity and pain but I feel like I need more specialized attention. Let me know, thanks!
The breathing is a great tip - I can do the 90/90 no problem, then the following day, my hips and right leg are exploding and I could not figure out why I was feeling the pain and was thinking is it my nervous system thinking its under attack!
Is there any chance you could make a video about how to improve the opposite problem: the foot being pulled inward as you extend your leg behind you? My feet point directly forward when I'm standing still, but when I step forward, the right foot twists inward. Hopefully, you think there would be an audience for this!
Same. Just keep doing it. Be patient. Two months ago I could barely squat down. Now I’m all the way to the floor. Not trying to be a know it all. Just sharing what I’ve learned. Good luck.
Hey man. I can’t believe this showed up on my notifications. Today I’m able to get in that position. Day by day I knew I could get there. Granted. I still have more to go but it’s can’t believe I’m almost getting to where I can sit in this position without it hurting.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
Just that. Use your arms as support but push into the ground with them to create that internal rotation stretch. That is the regression!! Pails and rails look easy but they are actually really challenging
You can just do the 90-90 position next to a couch, bed, chair, nearly any sturdy elevated surface. Push into the object and focus on sitting as upright as as possible so that it resembles how you want it to look in the end. An elevated surface such as a couch massively reduces the force you need to stay upright so you can settle into this position. Do that often enough then you'll need less and less effort to keep yourself up until eventually you don't need the support at all.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
I recently started focusing more on my legs in the gym. Twice a week. But it feels very tight in my hips but I can go 40 degrees though. When I lie on my back and doing leg raises there a constant pop in my right hip. No pain, just pop. Chould this pail trail excersice be able to fix that?
What if your getting medial knee pain when you trying the externally rotated the hip against resistance? Should you stop or keep going it will eventually go away?
I also have avascular necrosis in my left hip.. Trying to do this exercise but seems impossible.. As internal rotation is restricted.. Please reply if exercise will help in this case too
Hi help I tried this with the same leg, and I can't even sit straight up, my torso is leaning way off to the left and I have to put my left hand down for balance or I would probably fall to the side, how do I progress to even sit up straight when I'm so stiff, I'm 53 for reference, Thanks.
Sounds like you likely have an fairly uneven pelvis. Unfortunately its a very slow process. Going to a chiropractor will help any joint restrictions and allow you the mechanical range of motion. This will at a minimum help things along and will definately do you some good overall. Look into lateral pelvic tilt. One hip sitting higher is usually caused by poor habits. The most common ones would be: poor walking mechanics, bad sleeping habbits/ poor support when sleeping, leaning your bodyweight mainly onto one side or over one leg, standing with bad weight distribution (i stand on the outside of my left leg and thend to wrap my right leg around in front at the ankle and its such a hard habbit to be concious of), sitting down leaning to one side so one side of your butt is kind of rolled under you and finally spending a lot of time in a non neutral alignment. In real terms this makes the modt common causes: sitting down leaning to one side on an arm rest or side of the chair/sofa, any job or hobby that requires a lot of rotation specifically ones that have you mainly twist one single direction. Think hobbies like painting or tennis and pretty much any job/task that you do a lot as you will likely arange everything around your dominant side and the number one cause would be any long period spent aligned perpendicular to the object or thing your are looking at. An example would be a sofa that does not directly face your tv that you always have to sit in looking to one side or if you watch things in bed, mainly sticking to lying facing the same direction and not switching it up enough. If you are aware of the things that cause the issue you can conciously correct/ mitigate them when you notice them.
@@N1TRO I think he didn't mean that. I believe both of his sides are so stiff that he must lean backwards and take support with his hand. Atleast it is like that for me. I can't sit upright in 90-90 position and all I can do is lean backwards.
Supporting yourself with that left hand is a great option. If you can't reach the floor without your torso leaning to the side, grab a yoga block, a book, or whatever object you can comfortably hold onto and steady against the floor, so that your torso stays upright. If that's too intense of stretch, try sitting on however many yoga blocks, books or cushions you need in order to feel a good stretch, without it being painful or too uncomfortable. Elevating your pelvis lessens the angle of your hips, making it less intense. As you start getting more flexible, progressively remove blocks/books/cushions to decrease the height you're sitting at.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well.
Okay did the test, I can lift left and go out better thanI figured, my r not as well (its my bad side) however when I do try to do r side get pIn in left butt cheek.. and no,possible way I can get in that starting position.
If the 90/90 is too much, you can elevate your pelvis to make it less intense. Start by sitting on however many yoga blocks, books or cushions you need in order to get your legs in that position, but still feeling a good stretch. Then progressively decrease the height you're sitting at by slowly removing blocks/books/cushions over time.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
It’s such a long road to recovery…. Have patience don’t push it gentle strength exercises and then mobility. Along with a sigmaQ binaural machine treatment from a therapist has started to improve. Hip flexor pain, IT band syndrome and abductor tightness with a few weeks of sciatica thrown in too a year of pain. Ending my Jiu Jitsu. Running and active football coaching. 52 years old. Slowly getting mobile and strong.
@@sutters7251 appreciate that. I push too hard sometimes cause I like see what my body can do but pulled to much on pedal stroke, just dumb on my part, now I'm paying for it. Been keeping active. Good luck to you, cool that you are coaching football
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
You can try sitting on a couple yoga blocks, a stack of books or some cushions. Elevating your pelvis allows your hips to sit at a less extreme angle, making the stretch less intense (make sure to still keep your legs in the 90/90 position though). Then as you gain more flexibility over time, progressively decrease the height you're sitting at by removing blocks/books/cushions one at a time. If it's only your front leg that's making it hard to sit in the 90/90 position, you can put a block/books/cushions under your knee to support it.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
To each their own! I watched the entire video and I like the explanations because it answers many questions that can come up once someone is actually doing the exercise.
@@AnonymousPerson0182 What do you think? Why act like you are plain silly? C'mon, I can't imagine you're that dumb. As I said 12, or perhaps 14? Did your parent(s) not teach you any better?
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Thank you so much for this video. This is by far the most helpful video I have watched on internal rotation. Thank you!
Omg…this is it. This is the source of my issues. Thank you! 🙏🏽
Absolutely brilliant!!! very well explained and invaluable information about the body mechanics on this video. I really do appreciate that brother. Thank you very much 👏👏👏
Lol my internal rotation is so non existent I can't even sit up in that position I lean and have to support by pushing with my arm
(3 months later) I can now sit in the position without support but still need support while doing the pails&rails, but I only do the exercise every couple of weeks because each time, muscles that I guess haven't had to work much scream when I walk 2km or so, and my knees start collapsing when I squat. So I give them time to adjust before trying to increase my rotation more lol.
Me too!
@@JoeShapiro did the exercise yesterday, then went for a walk this morning and the muscles on the outside of my calf were screaming, I think because my feet were on a slightly different angle to usual forcing those muscles to be used more than they're used to. I think that's a good sign? 😂
@@EgoPlacebo I’ve been practicing keeping my feet straight for a few years now as recommended by a PT I visited. My feet are now much straighter but I sure don’t feel any more flexible. Will try the stuff mentioned here!
@@EgoPlaceboit is if the reason you started walking in a way that caused the rom limitation was either minor injury or purely habitual.
If you developed a gait that caused these limits due to a different issue, fixing this will just go back to putting extra strain on injury/issue your body aligned itself to avoid.
Be careful not to trade a minor issue for a much more debilitating one. Its fine to do all these things but take it VERY slowly and listen to what your body tells you. Muscle aches are generally fine. Any pain around joints, ligaments or changes in posture/ walking gait (mainly muscles locking up/ not moving fluidly), is a sign that there was an underlying reason as to you developed that deficit.
Trust me ive spent 15 years trading one compensation for another, its easy to get caught in a loop and the more compensations you ingrain into your body rhe more likely they are to stack on top of each other. An example would be poor shoulder range of motion, you could develop a twisted upper back to put the arm with limited rom into a more useable position. You could then find another bad workaround such as the hips twisting to one direction to acomplish the same. After a while you may get pain using both methods individually or your body may decide that the to compensations work together to make things easier and then you have two very poor mechanical compensations working in tandem.
I started there, but now can sit in a 90-90 without hand support. Just go for it! The key is consistency
Excellent information! Thank you! ♥️
Great thanks! This is a great stretch, and the explanations very helpful
Hey Blake! A great thanks for your videos, always helpfull ;)
Just two question:
1. I am not currently able to sit in the 90/90 position without a block under my bottom and help of an arm to stay straight. Will this exercise help to be able to sit without any help or do I need to work my adductors too?
2. I got huge cramps at the lower part of my hamstrings with the RAILS exercise. Will it pass eventually?
Again, thanks for your help and concern and all the best with GuerillaZen Fitness ;)
82 and need this! (My trainer at the gym is big on PAILS and RAILS)
The pain of my bone against the ground is real!
Great video but if someone can sit upright without using strong help from arms to try and get anywhere near sitting upright I seriously doubt they have a problem with internal rotation.
damn dude i’m 22 and having hip issues! this is going to help so much. i will be trying to incorporate this one daily. it feels so relieving i can’t even lie. and hopefully it helps me in my physical activities as well too!
Right first of all, have good hip rotation 🤦🏻You do know that your starting position is a goal in itself for most people.
He will understand in 10-20 years!
@bonjournito Not if he keeps at it he won't
Do you provide 1-1 coaching/advice? I have had pinching in my left hip for 3 years and have felt like I have done almost everything. The pinching mostly occurs when I’m walking and is on the inside front part of my hip and I think it’s due to lack of internal rotation of left hip. It goes in waves of severity and pain but I feel like I need more specialized attention. Let me know, thanks!
Great video! As always, very informative. Thanks
This is great! Loved it.
Excellent Video - Excellent Teacher!!
The breathing is a great tip - I can do the 90/90 no problem, then the following day, my hips and right leg are exploding and I could not figure out why I was feeling the pain and was thinking is it my nervous system thinking its under attack!
The cramps im getting is crazy 😂 9:17
i got a cramp in my hamstring 😂
Very helpful! Thank you.
thanks for your exercises!
While doing 90/90 stretch I can’t sit like u have. Can I have my hand in side supporting it in the beginning
place yoga blocks under you
@@lalaman68under ma squishy butt or the thigh?
I find myself leaning on one side trying to do the 90/90 stretch. How’s he able to sit straight in that position?
yes you can my hip rotation is so much better now
Should you do both sides?
Always great advice... Thanks!
I did this. My hips were cussing me out lol. 😂
Thank you man.
is there any risk of doing this exercise after hip replacement surgery?
Yes. Consult with your operating physician. There is a risk of internal rotation affecting the implant.
THANK YOU.....! Life saver.
Is there any chance you could make a video about how to improve the opposite problem: the foot being pulled inward as you extend your leg behind you? My feet point directly forward when I'm standing still, but when I step forward, the right foot twists inward.
Hopefully, you think there would be an audience for this!
Look for videos on improving hip external rotation.
great breakdown, thank you
I can’t even sit straight. I tried but couldn’t. I sit leaning on side with arm support. Any advice?
Sit on a yoga block or cushion.
Same. Just keep doing it. Be patient. Two months ago I could barely squat down. Now I’m all the way to the floor. Not trying to be a know it all. Just sharing what I’ve learned. Good luck.
Then use your arm and hold that position for 2 mins. Try to advance to rhe point you CAN sit in that position without your arm.
Hey man. I can’t believe this showed up on my notifications.
Today I’m able to get in that position. Day by day I knew I could get there. Granted. I still have more to go but it’s can’t believe I’m almost getting to where I can sit in this position without it hurting.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
How about putting an ankle weight on, lying on side and the internally rotating
I can't actually sit upright in the 90-90 position without supporting my body with my arm otherwise I just fall over. Is there a way to regress this?
Just that. Use your arms as support but push into the ground with them to create that internal rotation stretch. That is the regression!! Pails and rails look easy but they are actually really challenging
You can just do the 90-90 position next to a couch, bed, chair, nearly any sturdy elevated surface. Push into the object and focus on sitting as upright as as possible so that it resembles how you want it to look in the end. An elevated surface such as a couch massively reduces the force you need to stay upright so you can settle into this position. Do that often enough then you'll need less and less effort to keep yourself up until eventually you don't need the support at all.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
Amazing.
I recently started focusing more on my legs in the gym. Twice a week. But it feels very tight in my hips but I can go 40 degrees though.
When I lie on my back and doing leg raises there a constant pop in my right hip. No pain, just pop. Chould this pail trail excersice be able to fix that?
During that two minutes the police arrived. There reports of violence due to the yelling.
What if your getting medial knee pain when you trying the externally rotated the hip against resistance? Should you stop or keep going it will eventually go away?
Thats tightness pulling. Ease up a bit on your stretch
What if hurts around the sitting bones when doing the pails?
How do you even get into that position! The inside of my leg is too tight, and my hip feels like it can't keep me flat
As I have osteoarthritis in my left hip and it has practically no internal rotation at all, will this exercise help me?
I also have avascular necrosis in my left hip.. Trying to do this exercise but seems impossible.. As internal rotation is restricted.. Please reply if exercise will help in this case too
Hi help I tried this with the same leg, and I can't even sit straight up, my torso is leaning way off to the left and I have to put my left hand down for balance or I would probably fall to the side, how do I progress to even sit up straight when I'm so stiff, I'm 53 for reference, Thanks.
Sounds like you likely have an fairly uneven pelvis. Unfortunately its a very slow process. Going to a chiropractor will help any joint restrictions and allow you the mechanical range of motion. This will at a minimum help things along and will definately do you some good overall.
Look into lateral pelvic tilt.
One hip sitting higher is usually caused by poor habits. The most common ones would be: poor walking mechanics, bad sleeping habbits/ poor support when sleeping, leaning your bodyweight mainly onto one side or over one leg, standing with bad weight distribution (i stand on the outside of my left leg and thend to wrap my right leg around in front at the ankle and its such a hard habbit to be concious of), sitting down leaning to one side so one side of your butt is kind of rolled under you and finally spending a lot of time in a non neutral alignment.
In real terms this makes the modt common causes: sitting down leaning to one side on an arm rest or side of the chair/sofa, any job or hobby that requires a lot of rotation specifically ones that have you mainly twist one single direction. Think hobbies like painting or tennis and pretty much any job/task that you do a lot as you will likely arange everything around your dominant side and the number one cause would be any long period spent aligned perpendicular to the object or thing your are looking at. An example would be a sofa that does not directly face your tv that you always have to sit in looking to one side or if you watch things in bed, mainly sticking to lying facing the same direction and not switching it up enough.
If you are aware of the things that cause the issue you can conciously correct/ mitigate them when you notice them.
@@N1TRO I think he didn't mean that. I believe both of his sides are so stiff that he must lean backwards and take support with his hand. Atleast it is like that for me. I can't sit upright in 90-90 position and all I can do is lean backwards.
Supporting yourself with that left hand is a great option. If you can't reach the floor without your torso leaning to the side, grab a yoga block, a book, or whatever object you can comfortably hold onto and steady against the floor, so that your torso stays upright.
If that's too intense of stretch, try sitting on however many yoga blocks, books or cushions you need in order to feel a good stretch, without it being painful or too uncomfortable. Elevating your pelvis lessens the angle of your hips, making it less intense.
As you start getting more flexible, progressively remove blocks/books/cushions to decrease the height you're sitting at.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well.
When my hips are hurting, it is difficult to just get down on the floor. The 90/90 is not good for a person with no hip rotation.😟
thanks for the tips
and i need to use hands in 90/90
What if I can’t sit up straight yet and I don’t have a yoga block. What else would be good use?
stack of books
Okay did the test, I can lift left and go out better thanI figured, my r not as well (its my bad side) however when I do try to do r side get pIn in left butt cheek.. and no,possible way I can get in that starting position.
If the 90/90 is too much, you can elevate your pelvis to make it less intense. Start by sitting on however many yoga blocks, books or cushions you need in order to get your legs in that position, but still feeling a good stretch. Then progressively decrease the height you're sitting at by slowly removing blocks/books/cushions over time.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
If i sit that long I then cant move out of that position.
Telling your body it's safe? I can't even get into that position. I hurt my hip flexor a year and a 1/2 ago, still no improvement on pain
It’s such a long road to recovery…. Have patience don’t push it gentle strength exercises and then mobility. Along with a sigmaQ binaural machine treatment from a therapist has started to improve. Hip flexor pain, IT band syndrome and abductor tightness with a few weeks of sciatica thrown in too a year of pain. Ending my Jiu Jitsu. Running and active football coaching. 52 years old. Slowly getting mobile and strong.
@@sutters7251 appreciate that. I push too hard sometimes cause I like see what my body can do but pulled to much on pedal stroke, just dumb on my part, now I'm paying for it. Been keeping active. Good luck to you, cool that you are coaching football
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
5-10% ouch
1:09 what are you doing to us, man! 😍😰
My pelvis doesn’t sit on the floor when I sit in the 90/90
Same
If staying in the 90/90 is difficult, you can put a yoga block, a stack of books or some cushions under your pelvis to support it
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
I’m 69 years old. Ouch!
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
This man is so beautiful! I want to put my face next to the arch of his foot!!
That's a weird thing to say.
@@bratatouille the most beautiful part of a man!! His feet!!!!
I Can’t even get into that position. Lolol
You can try sitting on a couple yoga blocks, a stack of books or some cushions. Elevating your pelvis allows your hips to sit at a less extreme angle, making the stretch less intense (make sure to still keep your legs in the 90/90 position though).
Then as you gain more flexibility over time, progressively decrease the height you're sitting at by removing blocks/books/cushions one at a time.
If it's only your front leg that's making it hard to sit in the 90/90 position, you can put a block/books/cushions under your knee to support it.
You can see from the first test he did that he is starting pretty close to optimal IR. If you do the first test and you are not as close to optimal, this is probably not where you want to START. Any time your knees and hips are bent 90 degrees you are starting to work on hip IR. Activating your inner thighs can also help. Try lying on you back with hips and knees bent 90 degrees with feet up on a wall. Make sure the inside of the heels and ball of the big toes are pushing into the wall. You can squeeze a pillow between your thighs. Do the same holding for a while. I like to add in mindful breathing (also a way to unstick the pelvic floor and unstick the hips). Do 10 slow gentle breaths with a full exhale. All this will help rotate the leg bone a tiny bit inward. You can retest the IR after doing this and see if it helps. There are other similar exercises that you can try as well to progress and after a few steps you can try the above exercise again.
Clicking off. Can’t even get on the floor to sit anywhere near that position
wrong teaching about 90/90. Whatever you are doing here is the final step and result.
Skip ahead 2:52 minutes to get to the exercise. You tubers need to learn how to shorten their videos and stop with the unnecessary explanations.
To each their own! I watched the entire video and I like the explanations because it answers many questions that can come up once someone is actually doing the exercise.
@@Theavilesfamily don't care.
@@AnonymousPerson0182 And some watching and commenting need to learn to be polite too. Your "don't care" makes you sound as though you are about 12.
@@myla6135would it be better had I said too fking bad? 😂 Is that better?
@@AnonymousPerson0182 What do you think? Why act like you are plain silly? C'mon, I can't imagine you're that dumb. As I said 12, or perhaps 14? Did your parent(s) not teach you any better?
Enjoyed the video, but will you please get that huge hole fixed on your couch...or just get a new couch.