90/90 Internal Rotation PAIL

90/90 INTERNAL ROTATION PAIL

The 90/90 internal rotation pail is a progressive angular isometric loading exercise used to improve hip mobility. Start by going into a 90/90 position by rotating the front leg internally and the back leg externally until the knee touches the ground. Have both knees bent to 90 degrees and the back hip flexed to 90 degrees as well. Hold a stretch in this position for 2 minutes. Follow this with a contraction for the front leg. Complete the contraction by attempting to drive the foot and ankle into the floor while keeping the knee pinned down to the ground.

Structures involved:

• hip joint capsule

• hip external rotators

  • gluteus maximus

  • posterior fibers gluteus medius

  • quadratus femoris

  • gemellus inferior

  • gemellus superior

  • obturator internus

  • obturator externus

Related conditions:

• hip impingement

• functional hip impingement

• external snapping hip syndrome

• hip bursitis

• greater trochanteric pain syndrome

• sacroiliac joint syndrome

• lower kinetic pain syndrome

• hip spine syndrome