As a physiotherapist and Yogalates consultant I see this challenge frequently…. Do you feel stiff, tight or blocked when trying to turn your knee out to side? Example putting for right heel on your left knee in sitting or laying, pigeon pose, tree pose and other activities? These movements require hip external rotation.
So, external rotation of the hip is essential for stability, prevention of injury to hip and lower limb and overall lower body function. This movement enables us to increase torque in the hip joint, which is a twisting force that can make the hip joint feel more stable and less prone to injury. Strong and efficient hip external rotators enable us better control of the the hip, knee, and foot by improving stability and proper movement in many single leg movements such as-leg lunges, many yoga poses such as warrior pose and single leg landings and other dynamic movements required for maintaining balance, using stairs and running.
Fire hydrants
Fire hydrants involve the following series of movements:
Start on all fours, with the knees directly below the hips and the hands directly underneath the shoulders.
Engage the core and keep the back straight. It should be parallel to the ground.
Keeping the 90 degree angle in the left leg, raise the knee outward, away from the body. This movement should open up the left hip. Pause briefly before returning the leg to the starting position.
Repeat 10–20 times before switching to the right leg.
Hip airplane using wall
This is a hip end range strengthening and stability exercise for hip abduction and external rotation. Start by standing parallel to a stable object like a wall or squat rack and use it for balance if needed with your hands. Raise one leg off the of the ground and proceed to rotate the pelvis towards the ceiling so that the in the final position you are facing the wall. Hold for up to 5 seconds and rotate the pelvis back downwards to complete a repetition.
Stretches…
90/90 hip external rotation movement
The 90/90 hip external rotator stretch is a dynamic hip mobility exercise that helps improve hip rotation and flexibility. I begin by creating a 90-degree angle with each leg, one externally rolled outwards ( externally rotated) in front and the other knee rolled inwards (internally rotated) behind, and then slowly and gently leaning forward over the externally rotated leg to target the stretch and enhance range of movement
Seat hip stretch
To perform this stretch:
Sit on the floor with a straight back. Extend the right leg out.
Position the sole of the left foot on the right thigh, as close to the pelvic region as possible.
Lean forward, placing the palms on the floor on either side of the right leg.
Hold for 30 seconds.
Repeat on the other side
Chair stretch
People can follow the steps below to perform this stretch:
Sit in a chair with the back straight and against the back of the chair.
Place the right foot firmly on the floor. Rest the left ankle on the right thigh.
Lean forward.
Hold this position for 30 seconds.
Repeat on the other side.
Pigeon Pose
a posture that people commonly incorporate into yoga practice. It involves the following movements:
Starting on all fours on the floor, bring the right knee toward the right wrist. Place the right ankle in front of the left hip, with the shin as close to perpendicular to the left leg as possible.
Slide the left leg back, keeping it extended, and point the toes so that the heel is pointing toward the ceiling. Breathe in, lengthen the spine, pull in the bellybutton, and come up onto the fingertips.
Breathe out and lower the upper body to the floor. If possible, rest the arms and forehead on the floor.
Stay in this position for five slow, deep breaths. Push through the hands and lift the hips, moving back onto all fours. Repeat on the other side.
A regular regime of hip stretching and strengthening exercises will assist us to maintain strength, movement and efficient function in the hip external rotators, which is vital for stability, movement, and injury prevention.
It’s important to perform all of the above exercises within our body’s range of motion and stop immediately if any pain.
See you on the mat,
Lisa x
