W-Sit Stretch - How To Improve Your Internal Hip Rotation!
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- เผยแพร่เมื่อ 17 ส.ค. 2022
- This stretch has tons of value to offer for hip mobility!
The W-Sit is the ultimate stretch for improving internal hip rotation. In this video I break down how the position can be regressed to beginner levels, and also how it can be scaled up to advanced levels too!
Mobility through internal hip rotation is crucial for the overall function & longevity of our hips. It can effect our performance in everything from a deep squat, to throwing high level kicks and achieving the splits. Hopefully this video helps you achieve greater levels of hip mobility!
Here’s some basic approaches we can use to start - as a general guideline, this can be done in 1 longer duration set, or 3-4 shorter duration sets:
LONG DURATION: 60-120 seconds
Settle into the stretch passively for 30-60 seconds finding your best position to work from, then perform contract/relax in intervals of 5s on, 10s off for the second half of the set.
Aim to explore deeper ranges in the relax phases is you feel the space has been created to do so.
SHORT DURATION: 30 seconds x 3-4
Take your time settling into the stretch & finding a good position to work from. When you’re ready, perform 2 rounds of contract/relax in intervals of 5s on, 10s off.
Aim to work your way deeper into the position over the course of your sets.
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Intense and very challenging, thanks FM!
My pleasure! Hope it helps🙏🏼
Excellent video; just what I needed.
Hope it helps!
Great video tips. W-sitting is the only position I can sit without pain and discomfort. Sometimes I have to open up my hips to sit this way but 98% of the time I can sit this way without working at it. I am 47 and could only sit in the w-sit position since I was 6. So that is the only way I have ever sat when I had to sit on the floor.
Good stuff! Thanks for sharing! W-sit & cross legged are my 2 go-to's
You cannot sit without pain unless you're in a W-sit? Hindsight is 20/20. Would you recommend W-sitting then for everyone?
The squat is my personal favorite, but to be honest I have to work on all of these
Fantastic video brother 🤝🏼
Thanks! Glad you liked it🙏🏼
This is brutal for me.
It’s brutal for a lot of people my friend! Use as much support as needed, and start with the knees very far apart with the feet tapered in towards the hip - that’s the most accessible position for beginners🙌🏼 Hope this helps!
Thanks!
Glad to help!
Yessir! 🔥
I greatly appreciate this, pretty amazed at how fast improvement is achieved, even for a soon to be 68 year old dude. The knee pain tip is gold.thank you
Doesn’t take much when you provide your body with the right stimulus! Glad to help!
another awesome video, very appreciated! especially the tips with the knees, i thought it would just get better with time, but i guess i was doing too advanced progressions haha
Hope it helped! It’s very common for the knees to try and compensate for a lack of rotation in the hips, so the most important thing is finding a position that allows you to keep the deep radiating stretch sensation localized in the hips🙌🏼
Very straight to the point and helpful😊
Very glad to hear it!!🙏🏼😊
My knees hurt just watching that. JS
Great video. I'm pumped up to try it. Just a question, are the sissy squat, knee drop and one legged squat dangerous for my knees or will they strength my knees?
Thank you! Those movements can all definitely strengthen the knee in that full knee bend position. Just make sure to use them responsibly and make regressions if they’re needed, don’t force them. The idea is to take “vulnerable” positions and turn them into strong ones, so take the progression of those as slow as you need🙌🏼
Hope that helps answer your question🙏🏼
@@Flexibility.Maestro great! Your answer helped as always. It just that I started training sissy squat and single leg squat before, but following the next week I felt pain in my knees, so I stopped for a while. The pain has gone, now I'll do one at a time to see what caused me the pain.
When it hurts, I just step back as you siad. Thx man!
@@jeffersonjunio6231 Glad to be able to help my friend🙏🏼
@@jeffersonjunio6231yooooo any update on your knees???
dope
This position is my absolute favorite. Is it advisable to W-sit and lean backwards? When I do it with my back flat on the ground it feels sooo good on my back and sciatic nerve, feels like my whole sciatic nerve is getting wrung out.
That is a high level expression of internal hip rotation! For most people I wouldn’t advise it, but if it feels good for you, keep it up!👍🏼
I can’t even get my feet to go out how your doing it
I cant even get my back straight while doing this and my feet hurt
Probably better for you to start with something like a frog stretch then👍🏼
Interesting! I am a dance teacher, and I forbid this position for my students.
It was also taught here that we shouldn't sit like this. I remember being scolded as a child a lot by my mother or teacher HAHAHA
@@zeeneal2190 And? What's the verdict? I will be 49 years old in 2 months and have no pain. I can still do the splits in multiple directions. My knees, hips, back, and neck feel great! 👍
@@fayrefitness5416 ohhh~ cool! I've been sitting in the W position since I was a child and I didn't listen to the people telling me to not sit like that, I now have bowed legs😭😭
is it safe to do this?
Absolutely! Just make sure to start in a position that is tolerable and use as much support under your hips as needed🙌🏼
When I sit, I hurt the ankles.
Try just placing some padding underneath to cushion them
Do you have a program?
Yeah I create custom programs
@@Flexibility.Maestro I need one for my son. He’s a 12 year old high level kickboxer. How can I get this going?
@@BeauSun572 Shoot me an email @ p.j.may30@outlook.com
Today I learned: I have full hip internal rotation since I've been W sitting even after growing up, but piss poor ability to spread knees. Literal opposite lmao
Hey at least you’re one step ahead of most people!
@@Flexibility.Maestro Haha. Now on to second step
yes, i will torture myself to sit like anime girl.
😂😂😂
LOL