DOWEL HIP INTERNAL ROTATION

This is a hip assisted stretching exercise that targets the hip external rotators in hip flexion. You will require a chair or bench and a dowel or broomstick. Take a seat and wrap your leg around a dowel by place it against the inner heel and outer thigh. Maintain contact and use your hands to drive the hip into end range hip internal rotation. Hold this position for up to 30 seconds or 3-5 breaths and repeat between 3-5 times as needed. Normal internal rotation is roughly 45 degrees. Keep the knee bent to 90 degrees.

Muscles Involved:

• Gluteus Medius

• Triceps Coxae

  • Superior Gemellus

  • Inferior Gemellus

  • Obturator Internus

• Quadratus Femoris

Related Conditions:

• Hip Impingement

• Hip Osteoarthritis

• ITB Syndrome

• Greater Trochanteric Pain Syndrome

• Hip Bursitis

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