Loved this video guys thank you. Had a strange feeling for a while almost like the muscle at the hip was shut off. Rarely feel it exercising or stretching. Getting some interesting cramping in the area now.
@@SkydelLP it's okay to do the exercises here, and it's also good if you can have them checked. Proper diagnosis will help us figure out what caused the pain and the exercises that we can do to heal it. Hope that helps!
I'm probably around 10 to 15 degrees. I'm going to work these exercises and stretches and see how it goes..... I also feel a bit of pain in the joint. Where would I go to get things checked out? Chiropractor? PT? General family doc? Thanks!
When I do the third one, I feel it partially in like the lateral hamstring area. Does that mean I’m doing it wrong? It foremost targets the outer hip but just also gets that area too for some reason.
Hey ESSA Gaming Circuit! Could be several things: tight glutes, capsule, bone shape, even adductors. Best to work a bit on everything and do "before/after" tests to find out what specific exercises make the biggest difference for YOU!
How should I go about constantly externally rotated hips? Ik these exercises are good for internal rotation but will they help with getting me out of external?
I'm 46, am having terrible pain in low back and SI joint which is reoccurring and started 7 yrs ago. I have crappy hip IR L hip from god knows what, lots of sitting, cycling and compounded w/faulty movement and postures. Have you seen success in individuals in my age group who managed to increase ROM in IR and decrease pain and regain stability and good movement? I understand I did not get this way over night but am hoping with due diligence and activity modification I can turn this around.
Hi there! Yep, there's always hope. It might take some time but you'll get there. Stay consistent and mindful. I have several programs on GotROM.com that might help you out. Check them when you can. All the best!
I am in so much pain. Doing 2 hour of FAI Fix later today. It usually helps. I hope 6 months is enough time to feel reasonably normal. I do this exercise with the kettlebell. Am very sore indeed.
@@GotROM everything lol. i seem to have severe external rotation, always have but it seems to be worse than it was in my 20s and assuming its a large contribution to the chronic pain, stiffness, etc. im hoping some of these stretches will be a good start at least
@@pebblesus Oh, shoot. I know what you mean. These are great stretching exercises, yeah. For Hip External Rotation, this is good too: th-cam.com/video/0wtJMAXq2j0/w-d-xo.html
Yes, it should help. There are many ways to work on it, that's why we have The FAI Fix program. In general we start with the tissue work + stretching followed by the re-activation. AKA "remove the brakes before you drive the car!"
I have tightness I my right hip.I lay on my stomach and use a band around my right ankle the band is already attached to something immovable.Then I just slide myself away to tighten the band while my leg is bent.Dont know if I'm helping or hurting but it feels good.
After suffering a stroke, when I sit on a chair or stand and try to lift my knee my leg falls on to the side.could you please tell me if it is bcos of the weakness in the hip internal rotators? If not where do you think is the weakness
I’m just curious… Still trying to figure out how things work, but you’re trying to increase internal rotation, but you used a stick to release The abductor muscles which aide in internal rotation. This essentially turns them off. How does that help increase internal rotation? Wouldn’t you want to do that to the lateral rotators so that they are not as short?
We are trying to release the ATTACHMENTS of the ADDuctor muscles. Anytime a muscle attachment point SO close to the hip gets knots/scar tissue, etc, it restricts ALL KINDS of ranges of motion. It's not as simple as the textbooks describe. Massaging the knots out of these muscles doesn't "turn off" the muscles either. Often it WAKES THEM UP! Bottom line: try it for yourself and you'll see how it helps! 😊
I have poor hip internal rotation my whole life. I wonder if this is a genetic issue. However, my hip external rotation is very good. I think it's too much because I sleep with my toes pointing outward.
Gold dust guys. Thanks for the great video.
I love these exercises!! They are great. I like the stretching with weightbearing! Thanks a lot!
Anytime! Anything else you want to see?
Got rom + upright health. 🏆🏆
I appreciate the love! Whatcha' working on these days?
Just here to claim the trophy. :-)
Best hip internal rotation video I’ve seen. I just ordered the hip stick from gotrom
Thank you! Let me know if there's anything else I can help you with.
Very helpfull exercises
Thanks! Anything else you want to see from my channel?
Thanks for posting this. Much appreciated 🙏
Absolutely! You're welcome!
Loved this video guys thank you. Had a strange feeling for a while almost like the muscle at the hip was shut off. Rarely feel it exercising or stretching. Getting some interesting cramping in the area now.
Nice...time to wake up the sleeping muscles! :-) Release the brakes and wake em' up!
Two super helpful channels for me! Was a very pleasant to surprise to see them collabing!
Appreciate ya'!
Супер. Молодцы, парни!!!!
Thanks!
How many of you did the test (first 60 seconds of video)? How'd you score? 🤔
P.S. Watch the video till the end for a SECRET EASTER EGG!
Got ROM I did as well as you did!
@@SKaplanTucson Cool! 💪
Like 10° and I have pain internally rotating my femur when I lay flat on the ground.. Should I just work on these exercises?
@@SkydelLP it's okay to do the exercises here, and it's also good if you can have them checked. Proper diagnosis will help us figure out what caused the pain and the exercises that we can do to heal it. Hope that helps!
I'm probably around 10 to 15 degrees. I'm going to work these exercises and stretches and see how it goes.....
I also feel a bit of pain in the joint. Where would I go to get things checked out? Chiropractor? PT? General family doc? Thanks!
Need that hip stick in my life. When I discovered the lacrosse ball I was hooked 😂
Good to know! The hip stick is a great tool as well. You've got to try it. Check it here:
www.gotrom.com/the-hip-stick
Awesome! I've been so frustrated with my hips that I'd almost given up. This has re-energized me....thanks.
How often should this routine be done?
Depends on what else you are doing. 2-3x per week as part of your overall practice is good.
it hurt but i did it definitely rom is restricted couldn’t do that first test very far
bro i have a request please make a detail video on knock knee and which exercise should i do internal rotation or external
When I do the third one, I feel it partially in like the lateral hamstring area. Does that mean I’m doing it wrong? It foremost targets the outer hip but just also gets that area too for some reason.
How long will it take to fix my internal rotation issues?
Good question. It depends. How often do you mobilize?
Hello, I'm going give this ago, I just wanted to ask if I can't cross my legs what do you think the cause is? Tfl? ,Piriformis? or hip capsules?
Hey ESSA Gaming Circuit! Could be several things: tight glutes, capsule, bone shape, even adductors. Best to work a bit on everything and do "before/after" tests to find out what specific exercises make the biggest difference for YOU!
How should I go about constantly externally rotated hips? Ik these exercises are good for internal rotation but will they help with getting me out of external?
I'm 46, am having terrible pain in low back and SI joint which is reoccurring and started 7 yrs ago. I have crappy hip IR L hip from god knows what, lots of sitting, cycling and compounded w/faulty movement and postures. Have you seen success in individuals in my age group who managed to increase ROM in IR and decrease pain and regain stability and good movement? I understand I did not get this way over night but am hoping with due diligence and activity modification I can turn this around.
Hi there! Yep, there's always hope. It might take some time but you'll get there. Stay consistent and mindful. I have several programs on GotROM.com that might help you out. Check them when you can. All the best!
Great vid. Yeah noticed it.
You would :-P
I am in so much pain. Doing 2 hour of FAI Fix later today. It usually helps. I hope 6 months is enough time to feel reasonably normal. I do this exercise with the kettlebell. Am very sore indeed.
Keep working, patiently and persistently!
@@GotROM Thank you. I get scared. :-)
0:53 i literally put my hands over my face like a horror film.. i guess i have some work to do hah. thanks for this video
You're welcome! Anything else you're working on?
@@GotROM everything lol. i seem to have severe external rotation, always have but it seems to be worse than it was in my 20s and assuming its a large contribution to the chronic pain, stiffness, etc. im hoping some of these stretches will be a good start at least
@@pebblesus Oh, shoot. I know what you mean. These are great stretching exercises, yeah. For Hip External Rotation, this is good too: th-cam.com/video/0wtJMAXq2j0/w-d-xo.html
Appreciate your vid. Can it work for someone with anterior hip impingment pain? Or do you first passively treat the hip then add this exercise?
Yes, it should help. There are many ways to work on it, that's why we have The FAI Fix program. In general we start with the tissue work + stretching followed by the re-activation. AKA "remove the brakes before you drive the car!"
@@GotROM which tissue do u usually release
I have tightness I my right hip.I lay on my stomach and use a band around my right ankle the band is already attached to something immovable.Then I just slide myself away to tighten the band while my leg is bent.Dont know if I'm helping or hurting but it feels good.
If it feels good thats usually a good sign! A lot of people like that gentle band hip distraction. :-)
I got to watch this again so I can practice the 3 exercises
Definitely! Keep practicing!
After suffering a stroke, when I sit on a chair or stand and try to lift my knee my leg falls on to the side.could you please tell me if it is bcos of the weakness in the hip internal rotators? If not where do you think is the weakness
Could be muscular but could also be neurologic. Have you seen a good P.T.?
Hey:) can I do this every day?
Depends how your body responds and how intense you go. Usually a little rest is needed.
I’m just curious… Still trying to figure out how things work, but you’re trying to increase internal rotation, but you used a stick to release The abductor muscles which aide in internal rotation. This essentially turns them off. How does that help increase internal rotation? Wouldn’t you want to do that to the lateral rotators so that they are not as short?
We are trying to release the ATTACHMENTS of the ADDuctor muscles. Anytime a muscle attachment point SO close to the hip gets knots/scar tissue, etc, it restricts ALL KINDS of ranges of motion. It's not as simple as the textbooks describe. Massaging the knots out of these muscles doesn't "turn off" the muscles either. Often it WAKES THEM UP! Bottom line: try it for yourself and you'll see how it helps! 😊
So stiff aDDuctor muscles can cause stiff internal hip rotation?
Yep!
my feet internally rotates how do i know if my hips are too
hi Teala! The video starting at 0:42 is the test for hip internal rotation.
Knee to chest stretch..unable to fold and hold knee..why
Limited hip flexion. Check out my 45-day "Deep Squats" program for that! www.gotrom.com/deep-squats-bundle
I have poor hip internal rotation my whole life. I wonder if this is a genetic issue. However, my hip external rotation is very good. I think it's too much because I sleep with my toes pointing outward.
I hope that this video has improved your hip internal rotation. Did you try them? How is it coming along now?
@@GotROM Yes, I definitely see some improvements. I guess I have to keep doing it to get better.
@@Pedestrian_A Wonderful! Keep me updated with your progress.
if you can get in that position but it hurts
did all exercises hurt?
@@GotROM yes hurts in my hip flexor and even my psoas
@@tealatata have you tried doing any tissue work and psoas release?
@@GotROM i have but it doesn’t last long.
Omg I can feel that adductor work by just watching you
Awesome! What are you working on?
@@GotROM I have a rotated hip and limited ROM overall on L side. Thanks for the video
Nah didn’t helped
I'm sorry it didn't work for you. Did you try all three exercises?