How to Do
How to Do Side Lying Hip Internal Rotation Stretch With Leg Lift, Adduction
The side lying hip internal rotation stretch with leg lift adduction should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the side lying hip internal rotation stretch with leg lift adduction.
Beginning
Beginning Hip Internal Rotation Stretch
1. Make a left-foot flex. Place your right hand on your right knee and maintain it positioned above your right hip.
2. Pull your right foot toward you while keeping your right knee above your hip with your left hand still grasping both ends of the band.
3. The stretch should be felt deep in your right hip.
Movement
Hip Internal Rotation Stretch Movement
1. Lay on the ground so that you are on your side. For example, let's lay on your right side.
2. You can use your right arm to place it under your head. Your left arm will be straight and on your side.
3. The side of your right leg will rest flat on the ground, bent at a 90-degree angle.
4. Bring your left foot across your body so that your left foot points to the right, in the same direction as your body.
5. Using your hip, turn your leg so that your right foot is now facing the ceiling. Simultaneously try lifting the leg off the ground.
6. Repeat the movement in a slow and controlled motion.
Benefits
Hip Internal Rotation Stretch Benefits
Internal rotation of the hip occurs when the thigh bone is rotated inward, activating muscles such the tensor fasciae latae, upper gluteus muscles, and inner thigh muscles. Internal rotator range of motion can be improved using hip internal rotation exercises and stretches, which can help prevent lower body problems.
Exercise Aliases
How To Do Adductor Leg Twists, Leg Rollups, Adductor Leg Lifts.
