Dowel 90/90

DOWEL 90/90

This is an assisted hip internal rotation exercise that will stretch the external rotators of the hip. Start by sitting in an 90/90 position by bending both hips and knees to 90 degrees. Rotate the trail leg so that the outer thigh rests on the floor and the front leg so that the inner knee rests on the floor. Place a dowel under the base of your ankle and use your thigh as a lever to raise the foot off of the floor and the hip into internal rotation. Hold this for 20-30 seconds before repeating as required.

Structures Involved:

• Hip capsule

• Posterior fibers of gluteus medius

• Gluteus maximus

• Quadratus Femoris

Related Conditions:

• Hip Impingement

• Greater Trochanteric Pain Syndrome

• External Snapping Hip Syndrome

• SIJ Syndrome

• Glute Amnesia

Exercise Equipment:

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