Hip mobility is crucial for maintaining overall flexibility and preventing injuries, especially for athletes and individuals with sedentary lifestyles. When it comes to barbell athletes, you have to be able to access some degree of internal hip rotation for squat variations, in particular. It’s often neglected, but it’s rather essential for foundational movement patterns and overall hip health. Incorporating specific stretches into your routine can significantly improve internal rotation mobility and alleviate discomfort in the front of the hip or the back.
Here are three effective stretches to target the internal rotation of the hip:
Band-assisted IR Mobilization
Get that hip moving with a heavy band and keep your back as still as possible while you rotate further outwards
Hip IR hold
Give yourself an extra hand by assisting your hip into this end-range hip internal rotation position. Alternatively, you could attach a band to a rig or bar overhead and strap the bottom of the band around your foot to give a progressive stretch as well!
Hip IR liftovers
Now that you’ve accessed more range, it’s time to move through it! Keep your torso as still as you can while you use your hip to clear an object. Start small and work your way up bit by bit.
Incorporating these stretches into your daily routine can help improve internal rotation mobility of the hip, reduce tightness, and alleviate discomfort associated with restricted movement. Remember to perform each stretch gently and gradually increase the intensity as your flexibility improves week by week. Consistency is the key to seeing lasting improvements in hip mobility, so make it a habit to include these stretches in your regular exercise or stretching regimen.
Give these movements a try for a few weeks between your normal exercises. However, if you want to learn how to take control with some expert guidance and treatments, then that’s exactly what we provide at Zenith Performance Physical Therapy.
Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!